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 […]

CFCody WOD Strength/Skill 5-5-5* Push Press *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 based off your 1RM from last week Workout FOR TIME* 30-20-10 Cal […]

Turkey WOD: “5 course Thanksgiving Dinner” For Time 1st Course: 5 Rounds of: 5 Pull-Ups 10 Push-Ups 15 Air Squats 2nd Course: Then, 4 Rounds of: 8 Handstand Push-Ups 15 Kettlebell Swings (1.5/1 pood) 3rd Course: Then, 3 Rounds of: 15 Box Jumps (24/20 in) 15 Knees-to-Elbows 4th Course: Then, 2 rounds of: 20 Wall-Balls […]

CFC: AMRAP x 4:00 (3 Sets) 100m Run 20 DU’s 10 Sit-ups Then: Rest 1:00 PureFit: AMRAP x 4:00 (3 Sets) 100m Run 20 Single Unders 10 Sit-ups Then: Rest 1:00 MWOD PreWOD: Calf Stretch with 25-35# plate:  similar to stretching calf against wall or pullup rig post.  Place the plate near the pullup post so […]

CFC 21-18-15-12-9-6-3 Ball Slams Pull-ups Calories PureFit: 21-15-9-6-3 Ball Slams Ring Rows Calories MWOD PreWOD: Banded Bully – Hook band over pull up bar. Place arm through band onto shoulder facing away from the pull up bar. With shoulder tacked down in back(ensure shoulder is externally rotated at all times during stretch. If shoulder falls forward, […]