CFCody WOD Workout 3 ROUNDS FOR TIME 800m Run/row/ski 30 Front Rack Reverse Lunges (95/65)|(65/45) 30 HSPU (descending reps)* *HSPU go down by 10 reps every round…30-20-10, Lunges stay 30 each round. *HSPU sub* -Push-ups -Ring Push-ups -20 min time cap- PureFit WOD 14 min AMRAP 200 meter run/row/ski 10 medicine ball power cleans 40 […]

CFCody WOD FOR TIME 15-12-9 Overhead Squat (75/55)|(45/35) Slam Ball (30/20)|(20/10) or Plate G2OH (45/35)|(35/25) Toe to Bar/ med ball sit ups into… 12-9-6 Overhead Squat (95/65)|(65/45) Slam Ball (30/20)|(20/10) or Plate G2OH (45/35)|(35/25) Toe to Bar/med ball sit ups into… 9-7-5 Overhead Squat (115/75)|(75/55) Slam Ball (30/20)|(20/10) or Plate G2OH (45/35)|(35/25) Toe to Bar/med […]

Workout “TRIPLE AMRAP” AMRAP x 7 MINUTES 7 DBL DB Ground to OH (35/25)|(25/15) 7 Burpees 14 Sit-Ups -Rest 3:00- AMRAP x 5 MINUTES 5 DBL DB Ground to OH (35/25)|(25/15) 5 Burpees 10 Sit-Ups -Rest 2:00- AMRAP x 3 MINUTES 3 DBL DB Ground to OH (35/25)|(25/15) 3 burpees 6 Situps PureFit 3 Rounds:  […]

Pick one of the following benchmark WODS NICOLE      20 min AMRAP of           Run 400m Max reps pull ups KAREN      150 wall ball for time 20/14lb ball 10/9’ target ISABEL      30 snatch for time 135/95 * if you choose Karen or Isabel pick a gymnastics movement […]