Strength Overhead Squat1 Rep Max WOD 10-9-8-7-6-5-4-3-2-1Overhead Squats (115/85)(75/55)Burpee Box Jumps (24″/20″) PUREFIT 10-9-8-7-6-5-4-3-2-1Overhead Squats with band/goblet squatBurpee Step UpsCals

Test WOD (RETEST) On a 22-Minute Clock: At 0:00 – 1 Mile Run Test*rest until clock is at 12:00At 12:00 – 10 Minute AMRAP “Cindy”;5 Pull Ups10 Push Ups15 SquatsAt 22:00 – Done*record time on your mile, and total rounds + reps of “Cindy” **Anyone who is competing in the challenge, please get on the […]

CFCody Team WOD Teams of 2:1600m partner Med ball run8 Rounds:10 Wall Balls + 3 Devils Press (50/35)(35/25) 800m partner med ball run4 Rounds:10 Wall Balls + 3 Devils Press 400m Partner med ball run2 Rounds:10 wall balls + 3 Devils Press -run together, alternating med ball as needed-switch after a full round of WB […]

CFCody WOD Strength – Clean & Jerk2 Rep Max Conditioning“Grace”30 Clean & Jerks (135/95)(95/65) Finisher:3 Giant sets:50′ Single arm OH DB Walking Lunge (Left)50′ Single arm OH DB Walking Lunge (Right)50′ Broad Jump/15 burpees/up downs-rest 1:30 between sets- 50′ = rig to garage to rig PureFit WOD 15min AMRAP:6 weighted sit ups/GHD/knee raises30 single unders/10 […]

CFCody WOD Strength – Strict Press1 Rep Max Conditioning3 Rounds for Time:400m Run/500m Ski/Row/bike 1.0km21-15-9 Thrusters (95/65)(75/55)1.0km Bike/400m run/500m ski/row *choose 2 different conditioning modalities Example:Rd 1 = 400m run + 21 thrusters + 500m rowRd 2 = 500m row + 15 Thrusters + 400m runRd 3 = 1.0km bike + 9 Thrusters + 400m […]