CFCody WOD Strength/Skill – 15 min  Front Squat 5-3-1-1-1 *Build each set, allow 1-2 min recovery between sets.  Find 1 rep max for the day. Conditioning EMOM x 20: min 1 – 18/14 cal row/bike min 2 – 15 DB/KB front squats (50/35)(35/20) min 3 – 8-10 burpee box jump overs min 4 – REST […]

CFCody WOD 5 Rounds for quality: 250 meter row 10 burpees 12/10 Cal bike 10/10 KB single leg Deadlifts (70/53)(53/35) 60 Double Unders & singles 10 KB Swings (70/53)(53/35) PureFit WOD 3-4 Rounds for Quality: 250 meter row 10 burpees 10 Cal bike 10/10 KB single leg Deadlifts 30 singles unders or 15 step ups […]

In teams of 2 complete; 10 400m runs Teammate “A” runs a 400 Teammate “B” performs rounds of “Cindy” until teammate “A” returns.  Then, switch until 10 400m runs are complete. *Pick up where your teammate left off.  For example, if your teammate was at 2 complete rounds + 5 pull-ups, 10 push-ups, & 8 […]

2 ROUNDS Bike or row 50/40 calories -rest 2:00- 3 rounds 15 strict press ((75/55)(55/45)) 15 TTB or knees to chest -rest 2 minutes- *1 set is from bike to the ttb, rest 2 minutes b/n sets 1 & 2 **half of the class can start on press and ttb if class size is large […]

Glory Board WOD DT – 5 rounds of; 12 deadlifts 9 Hang power cleans 6 push jerks rx weight 155/105 or approx 60% max Hang clean THEN 1000m row for time PureFit 5 Rounds 12 KB Deadlifts 9 Hang med ball cleans 6 med ball press rest 2 min 500m row for time MWOD Pre-WOD: Clean […]