CFCody Team WOD Teams of 2-46 Rounds EACH:5 Strict HSPU/kip HSPU/ring push ups/deficit push ups7 KBS (HEAVY)(70/55)(55/35)12/9 Calories12 DB OH walking lunges (35/25) (1 or 2 DB) –Waterfall format…teammate 1 starts on HSPU, when they are done and move to KBS teammate 2 begins HSPU..continue to follow each other. -you may not pass your teammate.-you […]

CFCody WOD For Time:5 Rounds:12 Deadlifts (115/85)(95/65)12 Burpees over the barimmediately into….5 Rounds:9 Hang Power Cleans (115/85)(95/65)9 Box Jumpsimmediately into…5 Rounds:6 Push Jerks (115/85)(95/65)6 Burpee Box Jumps (24/20) -Choose a barbell weight that you are able to complete 6 Push Jerks UNBROKEN. -30 min time Cap- PureFit WOD 4 Rounds:12 KB Deadlifts6 up downs/burpeesimmediately into…4 […]

CFCody WOD Part 1: Snatch Build to a Heavy set of 2 (12min Clock)-These DO NOT need to be Touch & Go Part 2: 3 Rounds:500m Row/400m Run12 OHS (135/95)(95/65)21 T2B/Knee raises/weighted sit ups/GHD PureFit WOD Part 1: Rowing conditioning (9min):15 sec ON, :30 sec OFF:30 sec ON, :30 sec OFF:45 sec ON, :30 sec […]

Active Recovery Day!Open Gym @ 5:30am & 5:30pm Optional WOD For Time:30-20-10:Shuttle Runs (10 Meters)Calorie Bike Erg 200 Meter Farmer’s Carry (50’s/35’s) 30-20-10:Shuttle Runs (10 Meters)Calorie Bike Erg

CFCody WOD Bergeron “Beep Test”EMOM x ….15min MAX7 Thrusters(75/55)(45/35)7 Pull ups7 Burpees-How it works-Every min on the min you will complete all 3 movements until you can no longer complete all 3 movements within the min time frame. Modifications-choose a rep scheme where you can complete Pull ups UNBROKEN.-all 3 movements should be the same […]