CFCody WOD “New Years Eve WOD” 20 min AMRAP: 1 clean and Jerk (155/125)(135/95) 9 burpee Box Jump overs (24/20) 365 meter row/400 meter run or 20/16 cal bike or 36 slam balls *clean & jerk should be heavy or 20 min AMRAP: 19 cal row/bike 3 rope climbs/5 pull ups +  5 K2E 6 burpee […]

Teams of 2: AMRAP x 21 10 DB Burpees 100 DU’s 12 C2B Pull-ups MWOD Pre-WOD: Bonesaw- kneeling, cross ankles and rest ankle of bottom foot on top of ab mat.  Place bottom leg forward and top leg at 60-90 angle from top leg. Sit down. Apply pressure to Achilles with top ankle. Rock left, right, […]

5 Rds for Max Reps: :30 SDLHP (75/55)(65/45) :30 Rest :30 T2B :30 Rest :30 Cal. Row or Bike :30 Rest PureFit: 5 Rds for Max Reps: :30 SDLHP :30 Rest :30 Sit-ups :30 Rest :30 Cal. Row or Bike :30 Rest MWOD Lower abdominal smash –  place a slam ball on the ground.  Lie on […]

Strength: Strict Press 5×5 WOD AMRAP x 15 15/12 Cal. Row or Bike 20 Box Jumps 25 Ball Slams PureFit: AMRAP x 15 12 Cal. Row or Bike 15 Box Step-ups 20 Ball Slams MWOD Pre-WOD: First Rib Mobilization- hold lacrosse ball on rack, keeping back flat lean forward to about 90 degrees of hip flexion, then place […]

5 rds for time 10 Power cleans (155/105)(115/80) 15 Lateral burpee over the bar Finisher: 15 Plate good mornings 15 Banded leg curls PureFit: 5rds 10 KBS 10 Burpees MWOD: Pre-WOD – Anterior Compartment Smash:  Laying on your stomach, Position lacrosse ball on your right , pec minor(Upper chest, under clavicle).  Put your right hand behind […]