CFCody WOD StrengthBack Squat3-3-3-3-3 -Complete a set of 3 every 2min for the first 3 sets, every 3min for the last 2 sets.  ConditioningFor Time:50 Power Cleans (95/135)-at the top of every min complete 10 Box Jumps(20/24)  Goal time is under 10 min PureFit WOD StrengthTempo Goblet Squats3-3-3-3-32-1-2 = tempo(down 2-hold 1-up 2)-add weight as […]

CFCody WOD Strength/Skill10 min Clockbuild to a heavy 3 Hang power snatch-get loose for the workout- 3 Rounds:10 Hang Power Snatch (65/95)(55/75)2 rope Climbs200m Run Rope climb subs2 Devils press = 1 climb2 renegade rows + push up = 1 climb2 pull to stand = 1 climb PureFit WOD 3 Rounds:14 DB Snatch8 pull to stand […]

Active Recovery Day Open Gym5:30am -6:30am &5:30pm – 6:30pm Optional WOD 500m Row20 Pike Push ups from a box or floor500m Row35 Hand release push ups500m Row50 Push ups500m Row

CFCody WOD 4 Rounds:1 min: Plank Hold1 min: Single DB Step ups (20/24)(35/50)1 min: Deadlifts (155/225)(105/155) Post WOD1 set: Max Effort L-sit hold-rest as needed2 sets: 50% of Max L-sit hold PureFit WOD 4 Rounds:1 min: Plank Hold1 min: Single DB Step ups 1 min: KB Deadlifts (Heavy) Post WOD1 set: Max Effort L-sit hold-rest as […]

CFCody WOD 20min AMRAP:15 Dbl DB Front Squats (35s/50s)(20s/35s)50 Double Unders/75 Single unders12 Strict Pull ups50ft Handstand Walk Handstand walk subs-30 Handstand Shoulder taps-40 Plank Shoulder taps PureFit WOD 20min AMRAP:15 Dbl DB Front Squats60 Single Unders/30 Double Unders12 banded strict pull ups/ring rows30 Plank Shoulder Taps