CFCody WOD Strength/Skill5 sets for load: lift every 3min5 strict press5 Push press5 push jerks-complete the complex unbroken, with the same weight on the bar for all lifts-Add weight each set as mechanics allow Conditioning6 Rounds:24 KBS (35/53) 12 Burpees to a target-Complete Russian KBS if you do the strength portion PureFit WOD Strength/Skill5 sets for […]

Active Recovery Day Open gym5-6am & 5:30-6:30pm Optional WOD 6 x 1:30min Rounds:20 pistolsMax calories on the Bike-rest 1:30 between rounds-

CFCody WOD For Time:10 Deadlifts (175/275)(125/185)(95/135)20 Pull ups30 Wall Balls (14/20)40 Box Jumps (20/24)1000m Row/Ski/Run/Bike (50/60)40 Box Jumps30 Wall Balls20 pull ups10 Deadlifts PureFit WOD For Time:10 feet elevated RDL 20 rings rows/Pull ups30 Wall Balls 40 Box step ups/jumps800m Row/Ski/Run/Bike (40)40 Box step ups/Jumps30 Wall Balls20 ring rows/pull ups10 feet elevated RDL

CFCody WOD Murph Prep WOD 20min AMRAP:200m Run1 Round of Cindy200m Run2 Rounds of Cindy200m run3 Rounds of Cindy…continue adding a round of Cindy for 20min. Cindy =5 Pull ups10 push ups15 air squats PureFit WOD 16-20min AMRAP:200m Run1 Round of Cindy200m Run2 Rounds of Cindy200m run3 Rounds of Cindy…continue adding a round of Cindy […]

Partner WOD3 rounds for time with a partner:100-m synchro walking lunge200 double-unders/300 single-unders400-m med-ball carry (14/20 lb)– Break up the double-unders/single-unders between partners and switch who carries the ball as needed.