Strength/Skill ON A 8:00 RUNNING CLOCK… Practice Gymnastic Kipping Pull-up Progression… Controlled Kip Dynamic Kip Kip + Knees-Up Single Pull-up 2 Kip – 1 Pull-up – 2 Kip Connected Kipping Reps WOD 3 SETS 30 DB/KB Hang Squat Clean (50/35)|(35/20) 30 Pull-ups or Ring Rows 800m Run/Row/ski -Rest 1:30 b/t Sets-  (Score is Each Set […]

Workout AMRAP x 20 MINUTES* 20 Box Jumps (24/20) 20 Push Press (115/75)|(75/55) *Every 3:00 including 3,2,1 go…perform 20 Sit-ups  (Score is Rounds + Reps) PureFit AMRAPx 14 Minutes* 14 Box Jumps (24/20) 14 Push Press (115/75)|(75/55) *Every 3:00 including 3,2,1 go…perform 10 Sit-ups  (Score is Rounds + Reps) MWOD PreWOD:  Calf stretch – using the […]

Team WOD PARTNER WORKOUT IN TEAMS OF 2… 4 ROUNDS FOR TIME* 20 Deadlift (275/185)|(185/135) 40 Toe 2 Bar 60 Cal Row/bike/ski *P1 works while P2 rests. Workout must be completed in order. Split reps b/t partners any way. **Additional Challenge — Double Overhand (clean) Grip for the DL and no bar slamming. -32:00 Time […]

CFCody WOD 10-9-8-7-6-5-4-3-2-1 Power Cleans (155/115)(135/95) C2B pull-ups Burpee Box jumps PureFit WOD 10-9-8-7-6-5-4-3-2-1 DB cleans ring rows/pull-ups up-down box step-ups MWOD Pre-WOD: Anterior shoulder smash with barbell – Lying on your back, place the sleeve of the barbell where the shoulder and chest meet.  With shoulder and elbow at 90 degrees, push palm to the […]

CFCody WOD Strength/Skill EXTENDED WARM-UP 3-3-3 Power Snatch* -Rest as Needed b/t Sets- *Start moderate and build with small jumps. All reps TNG. Goal is 3 moderate sets of TNG Power Snatch. *Immediately after each set perform 20 Unbroken Double Unders. Workout AMRAP x 15 MINUTES 3-2-1 Power Snatch* 10/8 Cal Bike 20 Unbroken Double […]