CFCody WOD buy in: 1 set of MAX strict pull ups 3 Rounds for Time:400/500m row/run/ski/bike (20/24)40 Ab mat sit ups/GHD sit ups30 alternating DB Snatch (35/55) buy out: 1 set of max pull ups PureFit WOD Buy in: 15 ring rows with :15sec hold at the top of the last rep 3 Rounds for […]

CFCody WOD Skill/StrengthEvery 2min x 5:3 Power Cleans3 Front Squats-Build heavier than workout weight if mechanics allow 10-8-6-4-2Front Squat (125/185)(95/135)(65/95)20-16-12-8-4Lateral Burpees over the bar10-8-6-4-2Power Clean (125/185)(95/135)(65/95) PureFit WOD Skill/StrengthEvery 2min x 5:3 DB Power Cleans3 DB Front Squats-Build in weight if mechanics allow 10-8-6-4-2DB Front Squat 20-16-12-8-4Slam balls/up downs/burpees10-8-6-4-2DB Power Clean     

Active Recovery Day Open gym5-6am5:30-6:30pm Optional WOD Strength DayDeadlift5-5-5-5-5-build each set as mechanics allow or  

CFCody WOD Skill/pre WOD8min EMOM:Odd min: 10 Banded russian KBSEven min: :30sec Hollow Hold 4 x 3min AMRAP:200m Run/row/Ski/Bike (10/12)50ft Handstand WalkMax KBS (35/55)-rest 1 min- Handstand Walk progressionShorter distance or :45sec practice:30-:45 sec Handstand Shoulder taps :30-:45 sec Plank Shoulder taps50ft Bear Crawl PureFit WOD Skill/Pre WOD8min EMOM:Odd min: 10 Banded russian KBSEven min: […]

CFCody WOD 21-15-9 Dbl DB Box Step up Overs (35s/50s)(20/20) C2B pull ups/Chin over the bar pull ups/Banded strict pull ups Calories -3 Wall Walks after each set Finisher 4 sets: :30sec Handstand hold or Overhead Plate hold PureFit WOD 21-15-9 DB box step ups pull ups/ring rows Calories -3 inchworm + push up after […]