CFCody WOD 5 sets of: 3 min AMRAP: The ‘Chief’ 3 Power Cleans (135/95)(95/65) 6 push ups 9 air squats -rest 1 min b/w sets- *Log total rounds completed. Start where left off in each set. *If you were unable to complete the Nutrition challenge WOD yesterday do it TODAY. PureFit WOD 3-4 sets of: […]

CFCody WOD Nutrition Matters Challenge WOD 16 min Clock: Buy-in: 500 meter Row -2 min rest- then AMRAP in remaining time of: 10 Pull ups 20 DB snatch (55/35)(3525) 30 Burpee/Up downs 40 KBS (55/35)(35/25) 50 Wall Balls (20/14) 40 KBS 30 Burpees 20 DB snatch 10 Pull ups *This is a 2 part test.  Record both […]

CFCody Team WOD The team ‘Gauntlet’ 30 min AMRAP: Jackie 1000 meter Row 50 Thursters (45/35) 30 Pull ups then Karabell 10 Rounds: 3 Snatches (135/95)(95/65) 15 Wall Balls (20/14) then AMRAP of Cindy in remaining 30 min: 5 Pull ups 10 Push ups 15 Squats *Divide reps between teammate however, one person working at […]

CFCody WOD 4 sets of: 10 Push Jerks (135/95)(115/75) 20 Unbroken KBS (70/55)(55/35) 50 Double Unders/75 single unders/2 min of double under practice -rest 2 min b/w sets- *Goal is to keep each round under 5 min, including your rest. So 3 mins of work, 2 min of rest.  Choose weight accordingly. PureFit WOD 3 […]

CFCody WOD Benchmark WOD ‘Nancy’ 5 rounds for time: 400 meter run 15 Overhead Squats (95/65)(65/45) *can sub to Front squats if needed. *This is a GLORY BOARD workout. Complete as Rx to make the board. Scale as needed. PureFit WOD ‘Nancy-ish’ 12 min AMRAP: 200 meter run/row/ski 15 PVC or Banded OHS *Can sub […]