CFCody WOD For Time: 10-8-6-4-2 Power Clean (205/135)(155/105) 20-16-12-8-4 Pull-up *Run/row 200 meter after each set of pull-ups Ex: 10 Power cleans + 20 pull ups + 200 meter run, 8 Power Cleans + 16 pull ups + 200 meter run….and so on. If you did not do the Nutrition Test WOD yesterday, do it […]

Pre-Holiday Clean it up Nutrition challenge WOD CFCody WOD 14 Min AMRAP: 50 burpees 40 Wall ball (20/14) 30 cal row/bike 20 toes 2 bar/ med ball sit ups 10 clean and jerks (115/85) or KB snatch *for a large class- half start on burpees, other half start on rower/bike *For Non-CFCody members complete med […]

WOD In teams of 2; 100/80 cal row 80 db front squats (50/35, 30/20) 60 burpees 40 t2b 20 strict hspu Post WOD 100 partner leg throws 100 med ball Russian twists *partners switch every 10 reps, not for time Mobility WOD – Trunk recovery Ab smash – Use a smash ball  or lacrosse ball to […]

Skill: 12 minute practice of: jumping bar muscle ups jumping ring muscle ups jumping c2b pull ups jumping pull ups *pick what YOU need for your progression WOD:  EMOM X 20 odd minutes – 10 Hang power clean (115/75, 95,65) even minutes – 3 ring mu OR 3 pull ups+3 ring dips OR 10 push ups  PureFit:  […]

WOD “Filthy Fifty” For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders *scaling=20″ box, 35  lb kb, 35 lb bar, […]