Pre-workout strength3 sets:1 clean-grip deadlift1 clean pull1 hang power clean1 below-the-knee power clean*use this practice time to build up to the weight you want to use for your first set Option WOD #1:10-8-6-4-2Power clean– Each set must be unbroken.– Rest at least 2:00 between sets. *Chad 1000 Prep: 5-10 min step ups Option #2 WOD:16-14-12-10-8powercleansSitups-200 […]

WODAMRAP 12:5 alternating single-DB lunges (35/50 lb)3 lateral burpees over the DB1 rope climb (15/15 ft)/(3 pull-ups or 2 devil’s press)– Hold the dumbbell any way.Post-workout accessoryAccumulate:200-m bottom-up KB carry– Switch arms as needed.   PUREFIT 14 Min AMRAP10 lunges/ Goblet Squats5 burpees/updowns2 rope lay to stand/ 10 ring rows150 M Post-workout accessoryAccumulate:200-m bottom-up KB […]

CFCody Team WOD 3 Rounds:30 Squat Cleans (65/95)30 Pull ups800m Run-run together-divide reps however, one person working at a time. 

CFCody WOD Happy 60th Birthday Linda! Everyones biggest cheerleader and one of CFCody’s OG’s!!  We all get to celebrate Linda’s BIG day together! “Linda T.” For Time:60 Calories60 Hang Power Cleans (85/115)(65/95)60 Step Back Lunges (add weight if you are under the age of 60!) PureFit WOD 3 Rounds:20 calories20 DB Hang Power Cleans20 step […]

CFCody WOD Habits Challenge participants – Get on the InBody BEFORE you workout! HABITS Challenge WOD16min clock800m Run/Row/Ski/Bike (40/48) -rest 2 min- AMRAP with remaining time:40 Wall Balls (14/20)30 Burpees20 Box Jumps (20/24)10 clean & Jerks (85/115)(65/85) -Use scorecard to record EXACTLY how you complete this workout-You will re-test EXACTLY the same way in 30 […]