CFCody WOD Strength (15min tops)Back Squat5-5-5-5-5-complete a lift every 2-3min 8-10 Rounds:3 Muscle ups (bar or ring)4 TALL Box Jumps (24/30) Muscle up progressionC2B pull upsStrict pull upsJumping bar/ring MU PureFit WOD 5 rounds:5 Pull ups/ring rows10 DB step ups (5 each leg)15 med ball sit ups100m run/row/ski/bike (5)

CFCody WOD 3 rounds:400m Run/Row/Ski/Bike (20/24)21 Med Ball Squat Cleans (14/20)12 Power Cleans (105/155) Post WOD2 Sets:400m Run-rest 3min b/w sets PureFit WOD 3 Rounds:200m Run/Row/Ski/Bike (20)12 Med Ball front squats400m Run/Row/Ski/Bike (10)12 Med Ball Power Clean200m Run/Row/Ski/Bike

Partner WODAMRAP 20:5 strict toes-to-bars (leg raises to a target)10 double-DB front squats (35/50 lb)(20/35 lb)10/6-cal Echo bike– 1 person does a round, then the next person does a round.– After each partner completes a round, add 1 calorie to the bike.

WODOption #1Pre-workoutEvery 1:30 for 6 sets:Sets 1 and 2: 3 power clean and jerksSets 3 and 4: 2 power clean and jerksSets 5 and 6: 1 power clean and jerk“GRACE”For time:30 clean and jerks (95/135 lb)(65/95 lb)Option #2On a 15:00 clock:75 burpees– Every minute on the minute (including 0:00) complete 5 power snatches (55/75 lb)(45/65 lb) In the […]

WODEMOM 20:Min 1: 8 alternating back-rack reverse lunges (Start at a challenging first working load; increase or decrease throughout the workout as needed.)Min 2: 5 box jumps (Challenging box jump height; step down from the box.)Min 3: 3 rope climbs (15/15 ft) / pull-to-stands / foot-lock pull-upsMin 4: rest   PUREFIT EMOM 20:Min 1: 14 […]