Pre-workout:Accumulate:40 alternating handstand shoulder taps/inclined plank taps/plank shoulder taps Partner WOD3 rounds for time with a partner:40 toes-to-bars (knees to armpits, hanging knee raises)12 wall walks (8 wall walks, 8 inchworms)– One athle... Continue Reading

Partner WODAMRAP 20:400-m run (400/500m row or ski, 20/24cal bike)50 KB swings (55/70 lb)(35/55 lb)400-m single-KB farmers carry– Partners run together and break up the other two movements as needed. PUREFITAMRAP 18:300m run/row30 KBS300m Single KB farm... Continue Reading

CFCody Team WOD 25 min AMRAP:20 Wall Balls10 Bar Muscle ups/C2B pull ups/chin over the bar pull ups5 Wall Walks + burpee  

CFCody WOD 3 Rounds:21 Power Cleans (105/155)(75/115)400m Run/Row/Ski/Bike (20/24)Plank hold for equal time to run time.-Plank should be unbroken- PureFit WOD 3 Rounds:21 DB or Med ball cleans400m row/run/ski/bike (20)1 min plank hold

CFCody WOD Strength/Skillwith a 10min clockbuild to a heavy weighted strict pull up-If you do not have a strict pull ups, work negatives Conditioning12 min AMRAP:30 Walking Lunges6 strict pull ups5 KB strict Press/arm (25/35) PureFit WOD 14 min AMRAP:7 pu... Continue Reading