CFCody WOD 4 sets: 14 Calories 7 DB/KB Squat Cleans (35/25)(25/15) ..rest 60 sec after each set… rest 2 min 4 sets: 14 Calories 14 KBS (70/55)(55/35) …rest 60 sec after each set… *Goal is to maintain pace throughout each set. *Use a different machine PureFit WOD 3 sets: 10 Calories 7 DB/KB Squat Cleans […]

Active Recovery Day! Open Gym @ 5:30 am & 5:30PM Optional WOD 15 min AMRAP: 200 m Run 3 Rope climbs 200 m Run 15 GHD Rope climb subs 5 Bar Muscle ups 3 Ring Muscle ups 3 ring dips + 3 strict pullups

CFCody WOD ‘Rahoi’ 12 MIN AMRAP: 12 Box Jumps (24/20) 6 Thrusters (95/65) 6 Burpees over the bar U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconson, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. […]

CFCody WOD 15-12-9 Power Snatch (115/75)(75/55) HSPU/Ring Push ups/Push ups rest 2 min 15-12-9 Power Cleans (155/105)(115/85) T2B/K2E/weighted sit ups PureFit WOD 15-12-9 DB Snatch Push ups rest 2 min 15-12-9 DB Cleans Med Ball sit ups

WOD “SMETTE” For Time (with a Partner) 4,000/3,000 meter row While Partner A Rows, Partner B completes AMRAP of: 5 Toes-to-Bar 10 Wall-Ball Shots 20/14 15 Push-Ups Partners switch as necessary and pick up where the other partner left off, record rounds of AMRAP as well as completed time.