CFCody WOD Strength/Skill/Extended Warm-up (10 min MAX) 5×3 Power Clean* *Today’s goal is to hit 5 moderate-heavy triples at the same weight across. No misses and perfect mechanics. This is not 3RM. Workout FOR TIME 27-21-15-9 Power Clean (135/95)|(95/65) Ring Dip or HR Push-up OPTIONAL FINISHER 3 SETS 15 Barbell Bent Over Rows (Supinated Grip) […]

CFCody WOD Strength/Skill ON A 15:00 RUNNING CLOCK… Establish 10RM Front Squat* *Max 2 attempts at 10RM Workout FOR TIME 20 Front Squat (135/95)|(95/65) 40 Sit-ups* 40 Plate OH Step-Back Lunges (25/15)|(15/10) 15 Front Squat (155/105)|(115/75) 30 Sit-ups 30 Plate OH Step-Back Lunges 10 Front Squat (185/125)|(135/95) 20 Sit-ups 20 Plate OH Step-Back Lunges 10 […]

Teams of 2: Amrap x 12 400m 21 Air Squats 15 Shoulder to OH Then: Amrap x 7 Max Burpees *Break up reps for both Amraps however you would like.

CFC DL 3-3-3-3-3- Work to a 3 rep max WOD 200m Run into 3rds 15 DL (185/135) 50 DU’s Into 200m Run PureFit 200m Run into 3rds 15  DB DL 50 Single Unders Into 200m Run MWOD PreWOD:  Banded hip flexion and hamstring primer – this helps you get into the deadlift starting position.  Place medium […]

CFC 4 sets 1:00 KBS (55/35) 1:00 Box Jumps 1:00 Plate OH lunges 1:00 Slam ball PureFit 4 sets 1:00 KBS (55/35) 1:00 Box Step-ups 1:00 Ball Slams 1:00 V-Ups MWOD PreWOD:  Anterior Hip Prep- Band on rack and then put band on your high hip.  Banded leg is kneeling down in lunge. Engage glutes, on […]