CFCody WOD Strength – Deadlifts  3-3-3-3-3-3-Build to 80% and stay there for all 6 sets-complete a lift every 2-3min Conditioning 4-7 Rounds:10 Hand release push ups5 Right arm DB/KB Push Jerks (55/35)5 Left arm DB/KB Push Jerks10 KB SDHP *Adjust your rounds depending on how Heavy you went in the strength PureFit WOD Strength – […]

Active Recovery Day!  Open Gym @ 5:30-6:30am & 5:30-6:30pm Optional WOD Skill work8 Rounds::20 sec Double Under, Triple Under or Crossover Pracitce:10 sec rest Conditioning8 min AMRAP:40 Double Unders/60 single unders10 Push press (95/65)(65/45)(45/35)

CFCody WOD 3-5 rounds:On the 2 min12 Front Squats (155/105)(115/75)(45/35)Max Burpee Box Jumps Overs (24/20) -rest 2 min- PureFit WOD 3-4 Rounds:On the 2 min10 DB/KB front squats (1 or 2 DB/KB)Max Box burpee step ups -rest 2 min-

CFCody WOD Skill work – 12minRing Muscle upBar Muscle upC2B pull upPull up Conditioning12min EMOM:Min 1- 1-3 Muscle ups/Pull upsMin 2- Max Shuttle sprints50ft = 1 shuttle (25ft down, 25ft back) *Use the Skill work to decide which gymnastic movement to work in the conditioning.   PureFit WOD 15min EMOM:Min 1- 5-8 Ring rowsMin 2- Max […]

TEAM WOD 3 rounds for time with a partner:50 Russian KB swings (53/70 lb)40 toes-to-bars30 handstand push-ups– One partner works at a time.