CFCody WOD Strength – Barbel ComplexPower Snatch – Hang Snatch -Build to a Heavy- WOD14min AMRAP:2 Rope Climbs4 Burpee Box Jumps8 Alternating DB Snatch (70/50)(50/35)(35/20) Rope Climb Subs2 Renegade Rows = 1 Climb2 Devils Press = 1 Climb2 Lay to Stand = 1 Climb2 Strict Pull ups = 1 Climb PureFit WOD 14min AMRAP:2 Lay […]

CFCody WOD 1000m – 800m – 600m – 400m – 200m Run/Row/Ski50 – 40 – 30 – 20 – 10 Wall Balls (20/14) Bike cals48 – 38 – 28 – 18 – 8 (men)40 – 30 – 20 – 10 – 5 (Women) PureFit WOD 800m – 600m – 400m – 200m Run/Row/Ski40 – 30 […]

Active Recovery Day Open Gym 5:30am & 5:30pm Optional WOD Strength – Bench PressBuild to a heavy 5WOD800m Row + 80 Ab Mat Sit ups500m Row + 50 Push ups300m Row + 30 T2B-15min Cap-

CFCody WOD 10-9-8-7-6-5-4-3-2-1Deadlift (225/155)DB Hang Power Clean(50s/35s)(35s/20s)Strict HSPU HSPU SubsKipping HSPUDB Press/Push PressPush Ups PureFit WOD 10-9-8-7-6-5-4-3-2-1KB Deadlift DB Hang Power CleanPush ups

CFCody WOD Strength – Overhead SquatsBuild to a heavy 3WOD3 Rounds:1 min @ each movementC2B pull ups/pull ups/Ring rows/DB RowsOverhead Squats (75/55)Double UndersPower Snatch (75/55)Bar Facing burpees -1min rest after each round- PureFit WOD Strength – Goblet SquatsBuild to a heavy 3WOD3 Rounds:1 min @ each movementpull ups/Ring rows/DB RowsGoblet Squats (1 or 2 DB/KB)Single […]