CFCody WOD Strength – Strict Press5 sets of 3 reps WODon the 6:00min x 3 sets:800m Run/Row/Ski/Bike (50/40)15 DB Front Squats (50s/35s)(35s/25s)Max DB Shoulder to OH (50s/35s)(35s/25s) PureFit WOD Strength – DB Strict Press (seated or standing)5 sets of 3 reps WODOn the 5min x 3 sets:600m run/row/ski/bike (30)12 DB Front SquatsMax DB Shoulder to […]

CFCody WOD 3 Rounds:5min AMRAP:100 Double Unders30 Pull ups50 DB Snatch (50/35)(35/25)-Rest 3-5min b/t rounds- *Start where you left off. PureFit WOD 3 Rounds:5min AMRAP:80 Single Unders25 ring rows/Pull ups40 DB Snatch -Rest 3-5min b/t rounds- *Start where you left off.

Active Recovery – Open Gym 5:30am & 5:30pm Optional WOD 3 min AMRAP x 10 500/400m row/400m run/bike (.7/.5)Max Chipper Chipper =80 Push ups60 Slam balls40 (10m shuttles) *Start where you left off every round. The goal is to get through 1 round!

CFCody WOD Strength – Back Squat5 sets of 3 reps WODOn the 2 min x 1015 Wall Balls12-15 Box JumpsMax Calories with remaining time PureFit WOD Strength – DB Squats5 sets of 3 reps WODOn the 2 min x 8-1010 Wall Balls10 box jumps/stepsMax Calories with remaining time

CFCody WOD Strength – Deadlift5 sets of 3 reps WOD1-2-3-4-5-6-7-8-9-10Deadlifts (225/155)(155/105)Toes 2 Bar/Knees 2 Elbows/weighted sit ups*200m run/row/ski/bike (12/10) cals BEFORE each set. -18min Time Cap- PureFit WOD Strength – KB Deadlifts 5 sets of 3 Reps WOD1-2-3-4-5-6-7-8-9-10KB Deadlifts Toes 2 Bar/Knees 2 Elbows/weighted sit ups*200m run/row/ski/bike (12/10) cals BEFORE each set. -15min Time Cap-