CFCody WOD 5 Rounds: (25 min Cap)3 Rounds of CINDY1 Round of DT Cindy5 Pull ups10 Push ups15 air squats DT12 Deadlifts (155/105)(115/85)9 Hang Power Cleans6 Push Jerks PureFit WOD 3-4 Rounds: (20 min Cap)3 Rounds of CINDY1 Round of DB DT Cindy5 Pull ups/ring rows10 Push ups15 air squats DB DT12 Deadlifts 9 Hang […]

CFCody WOD 3 Rounds: (27min time Cap)800m run/Row/Ski/Bike meters50 Single DB Step ups (50/35)(35/20)30 DB hang Power Snatch (50/35)(35/20) PureFit WOD 3 Rounds: (20min time Cap)600m run/Row/Ski/Bike meters40 Single DB Step ups 20 DB hang Power Snatch

Active Recovery Day Open Gym @ 5:30am & 5:30pm Optional WOD For Time: (38min time cap)2 min ON 1 min OFF4000m Bike2000m Row100 Toes 2 Bar/knee raised/weighted sit ups other conditioning distances1600m run1600m ski -choose 2 different options

CFCody WOD Strength – Back SquatBuild to a heavy Single (20min tops) EMOM x 15min:Min 1: 1 Wall Ball (20/14) + max BurpeesMin 2: 2 Wall Balls + max BurpeesMin 3: 3 Wall Balls + max Burpees…..continue until…Min 15: 15 Wall Balls + max Burpees Score = Total Burpees completed *If Burpees trigger your back […]

CFCody WOD 20 min AMRAP:1 Power Clean (185/135)(135/95)1 ring/bar Muscle up100m Run/Row/Ski/Bike (10/8)2 Power Cleans2 Ring/bar Muscle ups100 m run3 PC3 MU100m run….continue adding 1 rep for 20mins. Muscle Up SubstitutionsStrict Pull upsRing/Bar DipsDevil Press PureFit WOD 15 min AMRAP:1 DB or Med Ball Power Clean 1 Pull up/Ring row/DB rows100m Run/Row/Ski/Bike (10/8)2 DB/med ball […]