STRENGTH 1-1-1-1-1 Back Squat* *Start moderate-heavy and build to heaviest single rep. WORKOUT 3 ROUNDS FOR TIME 400m Run/Row/ski 15 Front Squat (135/95)|(95/65) -12:00 Hard Cap- OPTIONAL COOL DOWN FOR RECOVERY/MOB 3:00 Recovery Pace Bike 3:00 Foam Rolling Upper Back / Shoulders PureFit STRENGTH: 3-3-3 Build to a moderate-heavy 3 rep goblet squat 4 ROUNDS […]

Wednesday mobility/open gym 5:30 a.m. open gym 5:30 p.m.

Workout DEATH BY (7:00 Cap)…. 6 Russian KB Swings (70/53)|(53/35) Reps increase by 6 every minute. 6-12-18…and so on -Rest 3:00- DEATH BY (7:00 Cap)… 5 Up-Down Box Jump Over (20) Reps increase by 5 every minute. 5-10-15…and so on -Rest 3:00- DEATH BY (7:00 Cap)… 4 Kipping Pull-Ups (C2B Optional) Reps increase by 4 […]

STRENGTH 1-1-1-1-1 Strict Press* *Start moderate-heavy and build to heaviest single rep. (Score is Weight) WORKOUT FOR TIME 40-30-20 Cal Bike/row/ski 12-12-12 DB Strict Press (Athlete Choice, Heavy) 30-30-30 Sit-Ups PureFit FOR TIME 30-20-10 Cal Bike/row/ski 12-12-12 DB Strict Press (Athlete Choice, Heavy-ish) 20-20-20 Sit-Ups MWOD Pre-WOD: Banded shoulder flexion – Place a medium to thick […]

CFCody Team WOD Workout PARTNER WORKOUT IN TEAMS OF 2… FOR TIME 60 Cal Row 60 Pull-Ups 40 Deadlift (275/185)|(185/125) 200 Double Unders 60 Cal Row 200 Double Unders 40 Deadlift 60 Pull-Ups 60 Cal Row *P1 works while P2 rests. Switch every 10 or 15 cal on the rows. Workout must be complete in […]