CFCody WOD Teams of 2-3:3000m Row300 Double Unders3 mile Run-Divide Reps however, one person working at a time. -40min time cap-

CFCody WOD OTM x 12min1 Snatch (Power or Squat)-Increase weight as able Conditioning12min AMRAP:3 Power Snatch (95/65)3 Pull ups3 Box Jumps (30/24)(24/20)6 Power Snatch6 Pull ups6 Box Jumps9 Power Snatch9 Pull ups9 Box Jumps….continue adding 3 reps for 12min. PureFit WOD Rowing ConditioningTABATA x 8 min -score is total calories 12min AMRAP:3 KB SDHP3 Ring […]

CFCody WOD 4 – 3min AMRAPs:20-25 burpee’sMax Front Squats with remaining time -3min rest b/t AMRAPS- *You should have @ least :30 to complete Front Squats each roundscale burpee reps if needed. *If burpees hurt your back Sub Slam balls -Barbell Weight-Set 1 – 155/105Set 2- 135/95Set 3 – 115/85Set 4 – 95/65 PureFit WOD […]

Active Recovery Day 5am & 5:30pm Optional WOD For Time:10-1 DB Bench press-after each set complete-100m farmers carry200m run/ski/(12/10) cal bike

CFCody WOD Build to a Heavy – 12 min topsClean & Jerk Conditioning‘Grace’30 Clean & Jerks (135/95) Midline2-3 rounds NOT FOR TIME::45 sec Plank6-8 Barbell rollouts or strict t2b16 DB/KB Russian Twist:45 sec bike/row/ski SPRINT PureFit WOD 5-6 rounds:5 DB Right arm Clean & Jerks12 Calories5 DB Left arm Clean & Jerks12 slam balls