CFCody Team WOD Teams of 2: 30 min AMRAP 100 meter run, 1 Burpee Box jump 100 meter run, 2 Burpee box jumps 100 meter run, 3 Burpee Box jumps 100 meter run, 4 Burpee Box Jumps …..continue this patter for 30 min. this can be broken up a few ways 1- Teammate 1 completes […]

CFCody WOD Strength/Skill ON A 8:00 RUNNING CLOCK… Practice Clamping & Re-Clamping Rope After 1st Pull *Practice either in full climbs or seated on box. During this time athletes should also be building up barbells for the clean. Workout E2MOM x 20 MINUTES MIN 1 & 2 – Max Rope Climbs MIN 3 & 4 […]

CFCody WOD Strength/Skill 5-5-5* Front Squat *Set 1 – 65% x 5 Set 2 – 75% x 5 Set 3 – 85% x 5+ 5+ means athlete performs max reps at that weight with the goal of at least 5. these percentages are from your 1RM from 2 weeks ago Workout 3 SETS* 14/12 Cal […]

Active recovery Day! Open gym & Mobility @ 5:30AM & Open Gym @ 5:30 PM

CFCody WOD Workout FOR TIME 50 wall ball (20/14) into… 5 SETS 7 Deadlift (245/175)|(175/125) 27 Double Unders into… 50 burpee/ up-downs FINISHER 3 SETS 6/6 Single Arm KB Bent Over Row 24 Deadbugs PureFit WOD FOR TIME 40 wall ball (20/14) into… 4 SETS 10 KB Deadlifts 30 Single Unders into… 20 up-downs FINISHER […]