CFCody WOD For Time:30 Russian KBS (35/55)150 Double Unders/225 single unders30 Russian KBS150 Double Unders/225 single unders30 Russian KBS Post WOD 4 sets6 Alternating Turkish get ups-rest 1 min between sets- PureFit WOD For Time:25 Russian KBS 150 single Unders/400m Row/Ski/Bike/Run25 Russian twist400m Row/Ski/Bike/Run/150 single unders25 Russian KBS -Complete single unders or 400m 1x each Post […]

CFCody WOD 15min AMRAP:200m Run/Row/Ski/Bike (10/12)10 Handstand push ups15 Wall Balls (14/20) HSPU subs-Inverted box push ups-ring push ups-DB seated press PureFit WOD 15min AMRAP:200m Run/Row/Ski/Bike (10/12)10 DB floor press15 Wall Balls

Active Recovery Day! Open gym 5:30am-5:30pm & 5:30pm-6:30pm Optional WOD Strength EMOM x 15:1 Power Snatch-build in load every 3min WOD21-15-9Hang Power Snatch (75/115)Box Jumps (20/24)

CFCody WOD 4 Rounds for time:10 Pistol squats20 pull ups30 Push ups1000m bike/400m run/500m Row/ski PureFit WOD 3-4 Rounds for time:10 Lunges (each leg)15 ring rows20 push ups400m Row

CFCody WOD Strength Day!! For Load:1 Rep Max Back Squat1 Rep Max Press1 Rep Max Deadlift -Spend 10min @ Each lift-Adjust this to a 3 rep Max if needed Alternative WOD 5 sets:7 DB Squat cleans (25s/35s)7 DB Push press (25s/35s)200m Run//row/Ski/Bike (10/12)14 weighted sit ups-rest 1 min after each set- -Choose the alternative WOD if, […]