CFCody WOD EMOM x 30 minute 1: max cal row/bike minute 2: rest minute 3: max rep db/kb push press 55/35, 35/25 minute 4: rest minute 5: max box jumps 30/24 minute 6: rest PureFit WOD EMOM x 24 min 1:  max cal/bike min 2:  rest min 3:  max db/kb push press min 4:  rest […]

CFCody WOD Team of 2-4: 3 Rounds: 500 meter row 10 Power Snatch (135/95)(115/75) 15 Handstand Push ups/Push ups 25 Russian KBS (70/55)(55/35) *Congo line style *You may not pass your the person in front of you

CFCody WOD Strength/Skill – 15 min 1 rep Max Clean & Jerk *another great barbell number to re-test or test.  Make sure to record this number. Conditioning 3 rounds: 10 clusters (115/80)(95/65) 15 t2b + 15 V-ups or 15 k2e + 15 knee tucks or 30 abMat sit ups PureFit WOD 3 rounds of: 8 […]

CFCody WOD 10 sets: 12/10 calorie bike/row or 12 slam balls 10 burpee’s -rest 1 min between sets- FINISHER 3 sets: 5-10 strict pull ups 10 up right row (barbell or DB/KB) 10 bent over rows (barbell or DB/KB) PureFit WOD 8 sets of: 10 cal row/bike 10 med ball sit ups -rest :45 sec […]

CFCody WOD Strength/Skill – 15 min 1 rep Max Snatch *being the New Year, let’s work on resetting some important weight lifting numbers Conditioning 10 min AMRAP: 14 KB/DB alternating Snatch (55/35) 30 double unders/60 singles PureFit WOD 14 min AMRAP: 10 KB/DB alternating Snatch 12 step ups 14 cal row/bike MWOD Pre/Post WOD:  Anterior shoulder […]