CFCody WOD “Diane” 21-15-9DeadliftsHSPU *This is a GLORY BOARD workout! we will re-test in 6 weeks so make sure to record your score and how you complete the WO on the whiteboard. HSPU subsRing Push upsSeated DB pressPush ups Finisher3 Rounds for Quality0:30 Superman Hold5-10 Controlled Barbell Ab Roll-outs15 Empty/Lightweight Barbell Bent Over Rows PureFit […]

CFCody WOD Strength WODBack Squat Warm up sets:5 @ 50%5 @ 55%3 @ 60% Working Sets:5 @ 75%3 @ 85%1 + @ 95% *Today we are hoping to re-test our 1RM from 3 weeks ago! If you feel good, go for a new MAX. If not, get 1(or more)at 95%. Conditioning3 Rounds:10 Front Squats (185/135)20 […]

Active Recovery Day! Open Gym @ 5:30am & 5:30pm Optional WOD [On the 0]:200 Meter Run + 3 Deadlifts (225/155)(155/105)[On the 2]:400 Meter Run + 6 Deadlifts (225/155)[On the 6]:600 Meter Run + 9 Deadlifts (225/155)[On the 12]:200 Meter Run + 3 Deadlifts (225/155)[On the 14]:400 Meter Run + 6 Deadlifts (225/155)[On the 18]:600 Meter […]

CFCody WOD Gymnastic WOD (9min):45 sec ON :15sec OFF1 – Kip on the rings/beat swings on Pull up bar2 – Eccentric Pull up – 3-5 sec hold at top, 3 sec descend. 3 – Superman to Hollow roll on floor Conditioning15 min AMRAP:5-7 gymnastic movement of choice50 Wall Ball500m row/400m run/(25/20) cal bike GOAL: 2+ […]

CFCody WOD 100/80 Calories/ 1 mile run50 DB Hang Power Snatch (50/35)30 Lateral facing DB Burpee’s Directly into…. 150ft OH DB walking Lunges (6 x 25ft) *Switch arms on OH lunges as needed. *If Burpees hurt your back, do Slam Balls instead PureFit WOD 60 calories/ 800 m run40 DB Hang Power Snatch20 up-downs/Burpees/slam balls […]