CFCody WOD 4 sets: 7 Hang power cleans (115/85)(95/65) 14 Box Jumps (24/20) 7 c2b Pull ups/pull ups 14 Front Rack Reverse Lunges (115/85)(95/65) -rest 1 min after each set- *Stay consistent with each set. PureFit WOD 4 sets: 7 DB hang power cleans 14 Box Jumps 7 Pull ups 14 DB Front Rack Reverse Lunges […]

CFCody WOD 27-21-18-15 Wall Ball DB Snatch (55/35)(35/25) *400 meter run/row/ski/bike(25/20) after each set PureFit WOD 27-21-18-15 Wall Ball DB Snatch *200-400 meter run/row/ski/bike(25/20) after each set

Active Recovery Day! Open Gym @ 5:30 am & 5:30pm Optional WOD  

CFCody WoD Every 2min x 5: 10 Deadlifts (225/155)(185/135) 8 Burpee’s over the bar Rest 2 min Every 2min x 5: 10 Push jerks (115/85)(95/65) 10 KBS (70/55)(55/35) PureFit WoD Every 2min x 5: 10 DB/KB Deadlifts 8 Burpee’s over the DB/Updowns Rest 2 min Every 2min x 5: 10 KB/DB Push press 10 KBS

CFCody WOD 5-6 Sets: 200m Run/Row/Ski 7 Hang Squat Cleans (115/85)(95/65) …rest 90 sec b/t sets… *The goal is to maintain the same pace for each set. If you are unable to hold the same pace by the 5th set, do not complete the 6th set. PureFit WoD 5-6 sets: 200m Run/Row/Ski 7 DB Hang […]