CFCody Team WOD Teams of 2-3: 25min AMRAPBuy In: 800m Row/Run/Ski/Bike (50/40)-All Teammates working at the same time immediately into… Max UNBROKEN sets of Wall Balls (20/14)-1 person working at a time, each teammate completes 1 UNBROKEN set of wall balls. After all teammates have gone, complete: 8 Handstand Push ups16 single or Dbl DB […]

CFCody WOD Strength: Deadlift (15min)Build to a 1RM 10 Rounds: (25min time cap)3 Power Snatch (115/85)(75/55)200/150m Row/Run/Ski/Bike (12/10)1 Rope Climb Rope Climb subshalf the distance3 strict pull ups + 3 K2E = 1 rope climb4 lay to stand rope pulls = 1 rope climb1 army drag with feet on slides(rig to garage door) = 1 […]

CFCody WOD For Time: (30min Cap)3 Rounds:50 sit up variation400m Run/Row/Ski/Bike (25/20)30 Burpees over the bar20 Front Squats (115/85)(95/65)-rest 2 min- Rd 1: 50 T2B/knee raisesRd 2: 50 GHD/weighted sit upRd 3: 50 ab mat Sit ups-Try to change up sit up variation every round if possible PureFit WOD For Time: (20min cap)3 Rounds:30 sit […]

Active Recovery Day Open Gym 5:30am & 5:30pm Optional WOD 7 sets:7 Calorie Bike7 SDHP (115/85)(75/55)7 Burpees over the Bar7 Push Press (115/85)(75/55)7 Wall Ball (20/14)-60 sec rest-

CFCody WOD Strength – Strict PressBuild to a Heavy set of 5 Conditioning5 Rounds: (18min Time Cap)9 Clean & Jerks (95/65)(75/55)30 Double Unders/60 Single Unders9 Pull ups30 Double Unders/60 Single Unders PureFit WOD Strength – DB strict press5-4-3-2-1-1 4-5 Rounds: 10 DB Clean & Jerks (5 Each arm)60 Single Unders8 Pull ups/ring rows/DB rows60 Single […]