CFCody WOD 20min AMRAP:Min 1: 5 Front SquatsMin 2: 5 Muscle ups *Choose a moderate to heavy load for Front Squats. Something that you can hold on to 3-5 unbroken reps for the 10 sets. Muscle up progression3-5 jumping Muscle ups3-5 Bar Muscle ups3-5 Low Ring Transitions3-5 C2B pull ups3-5 Strict pull ups3-5 ring dips […]

CFCody WOD 5 Rounds:8 Handstand push ups8 Alternating Front Rack Lunges (75/115)8 Push press400m Run/row/ski/bike(20/24) PureFit WOD 5 Rounds:8 Push ups8 Alternating DB Front Rack lunges8 DB Push press400m Row/Run/Ski/Bike (20)  

Active Recovery Day! Open Gym  5:30am-6:30am 5:30pm – 6:30pm Optional WOD 5 sets:600/750m Row-rest 3 min b/t sets- or 10min AMRAP:2-4-6-8….Box Jump Overs100ft Farmers Carry-use 2 DB-Step down from box

CFCody WOD Strength/Skill8min Clockbuild to a heavy complex1 Power Snatch + 1 OHS Conditioning10 Rounds:4 Deadlifts (105/155)(75/115)3 Hang Power Snatch (105/155)(75/115)2 OHS (105/155)(75/115) PureFit WOD 8-10 Rounds:200m Run/Row/Ski/Bike (10)6 DB deadlifts5 DB Hang Power Cleans4 DB Front Squats *Use 2 DB

CFCody WOD Nutrition Test WOD – re-testWith a 22min Clock 0:00-12min1 mile run/1600m Row*rest until 12min @12min complete10min AMRAP of Cindy:5 pull ups10 push ups15 squats *Complete this EXACTLY the same way as the first time. Use a new scorecard to record new results. leave scorecard at gym. Good Luck! PureFit WOD Nutrition Test WOD […]