WOD AMRAP x 8 200m run/row/ski 7 up-downs 14 single arm front rack DB lunges (50/35)(35/25) **after 7 lunges switch arms** Rest 3 minutes AMRAP x 8 200m run/row/ski 7 up-downs 14 single arm front rack DB lunges (50/35)(35/25) Finisher: 3 rounds 1:00 hollo... Continue Reading

SKILL: 10:00 to work on muscle ups, muscle up progression, or skill transfer WOD: AMRAP x 5 Max Muscle Ups OR max burpee pull ups Directly into… AMRAP x 10 12 Power cleans (155,115)(135,95) 12 Hand release push ups PUREFIT AMRAP x 12 10 Med Ball Cle... Continue Reading

Team WOD Teams of 2: 20 min AMRAP: 8 Pull ups 8 Burpees 8 Kb/DB Push Press (25/35)(35/55) -one in each hand *while teammate 1 is chipping away at the AMRAP, teammate 2 is running/rowing/skiing 400 meters.  when Teammate 2 is done running/rowing/skiing th... Continue Reading

CFCody WOD Strength/Skill -15 min build 5 X 3 Deadlift -4 set should be your 3RM for the day or PR, 5th set is a drop set -drop set = De-load barbell to 1st or 2nd set weight and finish 5th set. WOD “Christine” 3 rounds: 500 meter row 12 Deadl... Continue Reading

CFCody WOD 15 min AMRAP: 200 meter run/row/ski 10 Hang power cleans(155/105)(135/95) 10 back squats or toes to bar/med ball sit ups *if you are sore from lunges sub t2b for back squats. You can also alternate each round…be smart listen to your body ... Continue Reading