CFCody WOD Strength – Back SquatBuild to a heavy set of 15 For Time:100m Farmers Carry (50s/35s)(35s/20s)1 Front Squat (95/65)(85/55)1 Push Press (95/65)(85/55)100m Farmers Carry2 Front Squat2 Push Press100m Farmers Carry….continue adding 1 rep until10 Front squats10 Push Press PureFit WOD Strength – Tempo DB Squat5-5-5-5-1 count down, 2 count hold, 1 count up For […]

Active Recovery Open Gym @ 5:30am & 5:30pm Optional WOD10 min AMRAP:1600m runMax calories with remaining time -rest 4 min- 8min AMRAP:1200m RunMax Calories with remaining time -rest 3 min- 6 min AMRAP:800m RunMax Calories with remaining time -rest 2 min- 4 min AMRAP:400m RunMax Calories with remaining time -Rest 1 min- 2 min AMRAP:200m […]

CFCody WOD Strength – DeadliftBuild to a heavy set of 5 Ingrid10 Rounds:3 Power Snatch (135/95)(95/65)3 Burpees over the bar PureFit WOD Strength – Elevated Deadlift5-5-5-5-Stand on top of 10-25lb weights to allow deeper range of motion DB Ingrid10 Rounds:3 DB Snatch (each arm)3 Burpees over the DB or Up downs over the DB

CFCody WOD Happy Halloween! Every 6min x 5 Rounds:1000/800m row/Run/Ski/Bike (50/40) calsMax Body weight reps Rd 1 = Pull upsRd 2 = Push upsRd 3 = Sit upsRd 4 = Air SquatsRd 5 = Shuttle Runs PureFit WOD Every 5min x 4 Rounds:600m row/Run/Ski/Bike (30) calsMax Body weight reps Rd 1 = Pull upsRd 2 […]

[TEAMS OF 3]AMRAP 30:100 Air Squats100 Sit-ups100 Push-ups100 Pull-ups Every 4 Minutes: [Starting at 0:00]:400 Meter Team Run