CFCody WOD Strength/Skill – Back Squat – 15 mins 5 x 3 *tempo – 2 count decent *use same weight across for each set of 3 from last week’s heavy building set of 5. Conditioning 3 sets of: 100′ KB/DB farmers carry (70/53)  ***... Continue Reading

CFCody WOD Strength/Skill- Push Press Build to a moderate-heavy 5 rep *stay below your 5RM and below “heavy”. Bar should move fast Conditioning “Pushing Nancy” 5 Rounds: 400 meter run 15 push press (115/75) or (95/65) PureFit WOD For Time:... Continue Reading

For time (teams of 2) 2,000m row 60 pull-ups 400m run 60 thrusters (45/35) 400m run 60 push-ups 400m run 60 wall ball (20/14) 400 m run *partners split up rowing and reps, run together  

Take 10 minutes to prep/practice/mobilize for a gymnastics GOAT.  A goat is something you struggle with. Gymnastics movements can be; push-ups, pull-ups, muscle ups, hspu, pistols, etc…. WOD:    EMOM X 21 minutes       Min 1 – 2-8 reps o... Continue Reading

50-40-30-20-10    KBS 55/35    Mountain climbers (1L & 1R = 1 rep) *20/15 cal row after each round PureFit: 25-20-15-10-5   KBS   Mountain Climbers *10 Cal row after each round Mobility WOD: Pre-WOD –Shoulder internal rotation mobilization... Continue Reading