CFCody Posts

14 Dec

Friday: 12.15.17

Posted by CFCody Category: WOD

CFCody WOD 3 Rounds: 10 Front Squats (185/135) 20 Chest to Bar Pull-Ups 50 Double Unders *Weight for Front squats should be challenging, however something 10 reps can be completed in no more than 2 sets. PureFit WOD 5 min AMRAP: 4 ring rows 8 push ups 20 double unders or single unders rest 2 […]

13 Dec

Thursday: 12.14.17

Posted by CFCody Category: WOD

CFCody WOD 8 Rounds of :20 On / :10 Off: Kettlebell Swings (53/35) Row Sit-Ups Shuttle Sprints *Complete 8 rounds (4min) at a movement before moving on to the next. PureFit WOD 8 Rounds of :20 On / :10 Off: Kettlebell Swings Row Sit-Ups Shuttle Sprints *Complete 6 rounds (3 min) at a movement before […]

12 Dec

Wednesday: 12.13.17

Posted by CFCody Category: WOD

Active Recovery Day Open Gym & Mobility 5:30AM Open Gym 5:30PM Holiday Schedule: Closed Monday Dec 25 Regular Schedule 26-30th (Wednesday being an Active Recovery Day) Closed Monday Jan 1 Regular Schedule 2-6th (Wednesday being an Active Recovery Day)

11 Dec

Tuesday: 12.12.17

Posted by CFCody Category: WOD

CFCody WOD Hang Power Clean (10 min) Heavy Set of 3 followed by… 3 Rounds: 20 Hang Power Cleans (95/65) 400 meter run/row 20 Front Squats (95/65) 400 meter run/row 20 KB Push Press (35/25) PureFit WOD 3 Rounds: 12 KB deadlifts 200 meter run/row 12 KB goblet squats 200 meter run/row 12 KB Push […]

10 Dec

Monday: 12.11.17

Posted by CFCody Category: WOD

CFCody WOD AMRAP 20: 30 KettleBell Snatches (50/35) 30 Box Jumps (24/20) 30/21 Calorie Row/400 meter run 30 Toes to Bar/Med Ball Sit ups PureFit WOD AMRAP 15: 15 KettleBell Snatches (50/35) 15 Box Jumps (24/20) 15 Calorie Row/400 meter run 15 Med Ball Sit ups MOB Barbell Shoulder Smash:  Lie on your back and […]