CFCody WOD Strength – Barbell complexBuild to a Heavy3 Front Squats + 1 split Jerk Conditioning5 Rounds: (15min Cap)10-20 Chest to Bar Pull ups/chin over bar pull ups/Barbell Rows/ring rows5-4-3-2-1 Clean & Jerks (225/155)(155/105) *Adjust your pull up reps to a total that makes sense for you. PureFit WOD Strength/skillbuild to a heavy3 DB Front […]

CFCody WOD Tabata Intervals (4min @ each movement) 1. Kettlebell Swings (53/35)  2. Burpees 3. Row Calories  4. Push-ups  5. Sit-ups  Rest 1 Minute Between Each Movement PureFit WOD Tabata Intervals (4min @ each movement) 1. Kettlebell Swings (53/35)  2. up downs/Burpees 3. Row Calories  4. Push-ups  5. Sit-ups  Rest 1 Minute Between Each Movement

Active Recovery Day! Open Gym @ 5:30am & 5:30pm Optional WOD Workout Definition 9-7-5:  Ring Muscle-ups  Squat Snatches (135/95) 

CFCody WOD Strength/Skill – (10-12min tops)-Snatch Complex-Snatch Pull + Squat SnatchBuild to a heavy complex Conditioning12min AMRAP:2000/1800m Row/Ski/Bike(2.6miles/2miles)/run(1mile)150 Double Unders/200 single undersMax Handstand Walk distance HS Walk SubsBear CrawlFarmers CarrySlide DragShuttle Sprints PureFit WOD 12min AMRAP:1600m Row/Ski/Bike (2miles)100 single unders or 50 Slam BallsMax shuttles or famers carry

CFCody WOD For Time: (20min Time Cap)15 Rope Climbs100 Toes 2 Bar/k2E/weighted sit ups/GHD50 Overhead Squats (155/105)(95/65) *Partition Reps however* Rope Climb Subs3 Strict Pull ups = 1 rope climb2 Lay to stand = 1 Rope Climb2 Devils press = 1 rope climb Example:5 Rounds:3 Rope Climbs20 T2B10 OHS PureFit WOD 4-5 Rounds:6 Renegade rows […]