CFCody WOD EMOM x 15: Min 1: 3-5 ring Muscle ups/ 5-8 bar Muscle ups/ 8-10 C2b Pull ups/8-10 strict pull ups Min 2: 5 Clean & Jerks (135/95)(95/65) Min 3: 5 Tall Box Jumps Notes: Athlete choose the height on the box jump. It should be high but something you can confidently get all 5 […]

CFCody WOD For Time: 400 meter Run/25 Cal Bike/Ski/Row 25 Dbl DB Deadlift (55/35)(35/25) 25 DB Hang Power Clean (55/35)(35/25) 25 DB Push Press (55/35)(35/25) 400 meter Run/25 Cal Bike/Ski/Row 25 DB Front Squat (55/35)(35/25) 25 Pull ups 25 DB Push Jerks (55/35)(35/25) 400 meter Run/25 Cal Bike/Ski/Row 25 DB Reverse Lunge (55/35)(35/25) 25 Alternating DB […]

WOD Team of 2 5 x 500m row or ski      while partner A rows, partner B does static holds rest 2 minutes between rounds, then switch so partner B rows and partner A does the static work Static work will be round 1: plank round 2: OH kb hold (switch arms as necessary) […]

WOD AMRAP 15 min 16 Alterntating Goblet Step Up (70/53) (24″/20″) 16 KB Snatch (70/53) (8 reps each arm) 12 T2B 50 Double Under Goal: 4+ Rounds PUREFIT AMRAP 15 Min :30 Wallsit 16 KB Snatch (8 reps each arm) 12 Wall Ball Situps 50 Singles

CFCody WOD STRENGTH: Front Squat-15:00 to find a heavy set of 3. WOD 40 Strict Pull Up/ring rows 80 Box Jump Over (24/20) 120 Squat Goal: Sub 16 min Optional: Wear a 20/14 lb Vest PUREFIT WOD Strength: Goblet Squat 3-3-3-3 Building weight WOD: 12 Min AMPRAP 9 banded Pull Up/ring rows 12 Box Step ups 15 […]