CFCody WOD “Cinco de Mayo” 5 Rounds for Time: 5 Hang Power Cleans (155/105)(115/75) 5 Front Squats 5 Thrusters 5 Shoulder to Overhead 5 Strict/Kipping HSPU or 10 push ups PureFit WOD “Cinco de Mayo” 5 rounds for Time: 5 right hand DB/KB clean & jerks 5 left hand DB/KB clean & jerks 5 DB/KB […]

Workout PARTNER WORKOUT TEAMS OF 2… AMRAP x 15 MINUTES P1…COMPLETE 1 ROUND 5 HSPU or push ups 10 Slam Balls (30/20) 15 Sit-ups P2…PERFORM Max Back Squat (155/105)|(135/95)|(95/65) *P1 Completes a full round while P2 performs max reps of Back Squat. Once P1 finishes the round, switch. Score is the total number of Back […]

STRENGTH/SKILL ON A 15:00 RUNNING CLOCK… Establish 1RM Clean & Jerk WOD FOR TIME 30 Wall Ball (20/14) 5 Power Clean (185/125)|(155/105) 20 Wall Ball 5 Power Clean 10 Wall Ball 5 Power Clean PUREFIT 20 Wall Ball, 10 Med Ball situps, 5 Med Ball Clean 15 Wall Ball, 10 Med Ball situps, 5 Med […]

WOD 3 SETS FOR MAX REPS 2:00 DB Push Press (50/35)|(35/25) -Rest :30- 2:00 Double Under -Rest :30- 2:00 KB Goblet Lunge (70/53)|(53/35) -Rest :30- COOL DOWN 8:00-10:00 GROUP MOBILITY *Focus first half of the session opening up calves on horn of the KB. In second half, have the athletes spend time opening the lats […]

Mobility/Open gym 5:30 am Gymnastics/Open gym 5:30 pm