CFCody WOD Strength – Strict Press1 Rep Max Conditioning3 Rounds for Time:400m Run/500m Ski/Row/bike 1.0km21-15-9 Thrusters (95/65)(75/55)1.0km Bike/400m run/500m ski/row *choose 2 different conditioning modalities Example:Rd 1 = 400m run + 21 thrusters + 500m rowRd 2 = 500m row + 15 Thrusters + 400m runRd 3 = 1.0km bike + 9 Thrusters + 400m […]

Active Recovery Day Open Gym 5:00am & 5:30pm Optional WOD For time:2000m Row50 Bench Press (185/125)(135/95) -Partition however-

CFCody WOD 5min AMRAP:50/40 Calories/600m Run20 Power Snatch (95/65)(75/55)Max Burpee’s -rest 3-5 min- 5min AMRAP:50/40 Calories/600m run20 Power Snatch (95/65)(75/55)Max Burpees over the bar -rest 3-5 min- 5min AMRAP:50/40 Calories/600m run20 Power Snatch (95/65)(75/55)Max Burpee pull ups PureFit WOD 5min AMRAP:30 Calories/400m Run20 DB Snatch Max sit ups -rest 3-5 min- 5min AMRAP:30 Calories/400m run20 […]

CFCody WOD Strength – Back Squat (12min)3 Rep Max Murph Prep Monday 10min EMOM:3 Pull ups6 push ups9 squats -Can add 1 rep to each movement during the 10min, not to EXCEED 5 pull ups10 push ups15 air squats -2 min rest- 10min EMOM:4 50ft shuttle sprints 50ft = rig to garage door to rig […]

“Flonkerton” [TEAMS OF 3]Every 10 Minutes x 3 Rounds:800 Meter Team RunMax Calorie Bike, Row, Ski * 5 Strict Pull-ups Every Time You Get Off Bike