STRENGTH 1-1-1-1-1 Strict Press* *Start moderate-heavy and build to heaviest single rep. (Score is Weight) WORKOUT FOR TIME 40-30-20 Cal Bike/row/ski 12-12-12 DB Strict Press (Athlete Choice, Heavy) 30-30-30 Sit-Ups PureFit FOR TIME 30-20-10 Cal Bike/row/ski 12-12-12 DB Strict Press (Athlete Choice, Heavy-ish) 20-20-20 Sit-Ups MWOD Pre-WOD: Banded shoulder flexion – Place a medium to thick […]

CFCody Team WOD Workout PARTNER WORKOUT IN TEAMS OF 2… FOR TIME 60 Cal Row 60 Pull-Ups 40 Deadlift (275/185)|(185/125) 200 Double Unders 60 Cal Row 200 Double Unders 40 Deadlift 60 Pull-Ups 60 Cal Row *P1 works while P2 rests. Switch every 10 or 15 cal on the rows. Workout must be complete in […]

CFCody WOD Workout EMOM x 18 MINUTES MIN 1 – 3 Hang Power Snatch (Building) MIN 2 – 9, 12, or 15 Toes to Bar MIN 3 – 9, 12, or 15 Handstand Push-Ups or Push ups *Athletes can choose which rep scheme they follow in the bodyweight movements. Power Snatch starts light then can […]

CFCody WOD 5 sets 20 Slam Balls (20/10) 20 DB suitcase Lunge (35/20)(20/10) 20/15 Cal Bike/Row/Ski -rest 2 min b/t sets- *2 out of the 5 sets are completed 30 slam balls & 30 lunges, calories remain the same. *Athletes choose any 2 sets to increase reps.  The remaining 3 sets remain as written. Example: set […]

Active Recovery Day Open gym & mobility @ 5:30am & Open Gym @ 5:30pm