CFCody WOD Strength – Power CleanBuild to a Heavy Single*use as added warm up for workout, build heavier than plan to go in workout. Open WOD 14.414 min AMRAP:60 Calories50 T2B/K2E/weighted Sit up40 Wall Balls (20/14)30 Cleans (135/95)(95/65)20 Ring Muscle ups Calorie options60 cal row/ski42 Cal bike500m runMuscle up optionsBar Muscle upsStrict Pull upsC2B pull […]

CFCody WOD 100 Shoulder to Overhead (135/95)(95/65) *Every time you Break complete100m Farmer Carry (50s/35s)(35s/20s) -15min Time Cap- *Choose a weight where you could do 20 Unbroken reps when fresh. Goal is to complete at least 10reps before setting it down. PureFit WOD 15min AMRAP:10 DB Push Press7 Burpee/up downs10 Calories100m Farmers Carry

Active Recovery Day Open Gym5:30am & 5:30pm Optional WOD 2 Rounds for Time (20min Cap)1000m Row50 Thrusters (45/35)30 C2B/Strict/Chin over the bar pull ups Row = 1250/1000Bike = 75/60 cals

CFCody WOD ‘Donny’ – Hero WOD21-15-9-9-15-21Deadlifts (225/155)(155/105)Burpees *If you know deadlifts & burpees are a bad combo for your back sub with machine or run400m-200m-100m-100m-200m-400m Run/Row/Ski/Bike (24-12-6-6-12-24) “Donny”in Honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in […]

CFCody WOD 5 Rounds for Time:60 Double Unders/75 Single unders15 Overhead Squats (115/85)(75/55)3 Rope Climbs Rope Climb Subsshorten distance3 Strict pull ups + 3 Strict K2E = 1 Rope climb3 Renegade rows with push up = 1 rope climb3 laying to standing = 1 rope climb PureFit WOD 5 Rounds for Time:60 Single Unders15 Banded […]