CFCody WOD 2 Rounds for time: 20/25 Calories/400m run 30 Pistol squats/reverse lunges 20/25 Calories/400m run 90 step ups (20/24) Pistol Squat progression box or ring assisted deck squat (single leg stand or both legs) Single leg squat to box PureFit WOD 20 Calories 40 reverse lunges 40 Box Step ups 20 Calories 30 Curtsy […]

Active Recovery Day Open gym5 – 6am & 5:30-6:30pm Optional WOD Every 4min x 48 Hand Release Deadlift (heavy)200ft Farmers Carry -build in weight as mechanics allow-choose farmers carry weight

CFCody WOD Strength/SkillEvery 1:30 x 6:Set 1 & 2: 3 Clean & JerksSet 3 & 4: 2 Clean & JerksSet 5 & 6: 1 Clean & Jerk-build as mechanics allow, heavier than workout weight if possible. Glory Board WOD“Grace”30 Clean & Jerks (95/135) or  5 Rounds5 Clean & jerks (95/135)(95/65)(35/45)200m Run/Row/Ski/Bike (10/12) PureFit WOD 3 […]

CFCody WOD Option 1: For Time: 400m Run/Row/Ski/Bike (20/24) 50 DB Bench Press (35s/50s)(25s/35s) 400m Run/Row/Ski/Bike (20/24) 50 Ring Push ups 400m Run/Row/Ski/Bike (20/24) 50 Hand Release Push ups 400m Run/Row/Ski/Bike (20/24) Option 2: 2 Rounds: 200m Run/Row/Ski/Bike (10/12) 25 DB Bench Press (35s/50s)(25/35s) 200m Run/Row/Ski/Bike (10/12) 25 Ring/hand elevated push ups 200m Run/Row/Ski/Bike (10/12) […]

For Time (with a Partner)(one partner works at a time) 800m Run together 150 Sit-Ups 125 Wall Balls 75 Pull-Ups 25 Devils Press (50/35)