CFCody WOD Workout STRENGTH FOR LOAD 10RM Back Squat (Score is Load) WORKOUT 4 ROUNDS FOR TIME 75 Double Unders 15 Hang Squat Clean (95/65)|(65/45) -11:00 Hard Cap- PureFit WOD 3-4 ROUNDS FOR TIME 25 Single Unders 8 DB Hang Cleans 12 Slam Balls 8 DB Front Squats MWOD Pre-WOD: Olympic Wall Squat:  Grab a box […]

CFCody WOD WORKOUT “DOUBLE AMRAP” AMRAP x 8 MINUTES 12/10 Cal Row/Ski/Bike 10 HSPU or Seated Press 10 Renegade Rows (35/20)|(20/10)* -Rest 2:00- AMRAP x 8 MINUTES 12/10 Cal Row/Ski/Bike 10 HSPU or Seated Press 10 Renegade Rows (35/20)|(20/10)* *Renegade Row = Row L + Row R + Push-Up   PureFit WOD WORKOUT “DOUBLE AMRAP” […]

Workout PARTNER WORKOUT IN TEAMS OF 2… 18 ROUNDS FOR TIME 4 Burpees Over the Bar 6 Sumo deadlift high pulls (115/75)|(85/55) 100m Run/Row/ski *P1 works while P2 rests. P1 completes a full round then athletes switch. Each athlete completes 9 rounds. (Score is Time) FINISHER FOR TIME 100 Sit-Ups* *Feet flat on ground, glutes […]

STRENGTH ON A 20:00 RUNNING CLOCK… Build to 3RM Clean & Jerk* *Power or Full, Athlete Choice WOD AMRAP x 7 MINUTES* Clean & Jerks (135/95)|(95/65) *Every minute including 3,2,1 go…perform 15 Air Squats PUREFIT AMRAP x 14 10 Medball Clean & Jerks 10 KBS 4 Shuttles *Every 2 min, perform 10 airsquats MOB PreWOD:  Overhead […]

WOD AMRAP x 20 MINUTES 15/12 Cal Bike/row/ski 15 DB Bench Press (50/35)|(35/20)* 3 Wall Walks *For the DB Bench, athletes can use flat bench or rest upper back on medball. PUREFIT AMRAP x 16 10 Cal Bike/Row/Ski 10 Seated DB Press 10 Banded Good Mornings :45 Sec Plank MWOD PreWOD: Banded Anterior Hip Distraction/Hip Flexor […]