CFCody WOD Strength – Power SnatchOn the 2 min x 5:3 Reps WODFor Time (12min Cap)500/450m Row/400m Run/Bike (24/20) cals30 Power Snatch (135/95)(95/65)500/450m Row/400m Run/ Bike (24/20) cals PureFit WOD 3-4 Rounds:20 Push ups30 KBS40 Sit ups200m Run/Row/Ski/Bike (12/10)

CFCody WOD Strength – Strict PressOn the 2min x 5:3 Reps WOD18min AMRAP:100 Wall Balls (20/14)80 DB Snatch (50/35)(35/25)60 Box Jumps (24/20)40 Double DB Push Press (50/35)s (35/20)sMax Calories with remaining time PureFit WOD Strength – DB Strict PressOn the 2min x 5:3 Reps WOD18min AMRAP:80 Wall Balls 60 DB Snatch 40 Box Jumps/ step ups20 Double […]

CFCody WOD Active Recovery Day:  Open Gym @ 5am & 5:30pm Optional WOD 2 Rounds:2 min Calories2 min Burpees2 min Shuttle Runs

CFCody WOD Strength – Back SquatOn the 2min x 5:3 Reps WOD2 Rounds for Time:400m Run20 T2B100 Double Unders/150 Single Unders Run Subs500m Row/SkiBike 24/20 calsJump Rope Subs50 Slam BallsPlate Hopes PureFit WOD Strength – tempo squats2-1-2(2 down – hold 1 – up 2) WOD2 Rounds400m Row/Run/Ski/Bike 20 cals20 Med Ball Sit ups100 Single Unders […]

CFCody WOD 5 rounds:10 Power Cleans (2135/95)(95/65)10 Bar Facing Burpees -Rest 5 min- 5 Rounds:20/15 Calorie Row/Ski/Bike (15/12)10 Bar Facing Burpees -30min Time cap- PureFit WOD 4-5 Rounds:10 DB Power Cleans10 Up Downs/burpees -Rest 3-4min- 4-5 Rounds:15 Calores10 KBS -25min time cap-