CFCody WOD “Marston” 20 min AMRAP: 1 Deadlift (315/205)(255/165)(225/135) 10 T2B/K2E 15 Burpees over the bar Special Warfare Operator 1st class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in Deland, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for […]

CFCody WOD 4 Rounds: 10 OverHead Squats (135/95)(95/65) 50 double Unders/ 75 single unders rest 3 min For Time: 50 calories Row/Bike/Ski/800 meter run 50 Wall Balls 50 Burpees PureFit WOD 4 Rounds: 10 DB Squat Cleans 50 Single Unders rest 3 min For Time: 50 calories Row/Bike/Ski/800 meter run 50 Wall Balls 50 Burpees

Active Recovery Day Open Gym 5:30am & 5:30pm Optional WOD 8 Rounds: 200m Run/Row/Ski 11 DB Burpee Deadlifts

CFCody WOD Strength Every 2 min x 10 min: 2 Power Cleans *Build wt each set if possible Conditioning 5 Rounds: 15/13 Calorie Bike/Row/ski/200m run 7 Unbroken power cleans (135/95)(95/65) 15 weighted sit ups/GHD sit ups/V-ups/med ball sit ups PureFit WOD 14 min AMRAP: 14 Calorie bike/row/ski/200m run 7 DB Power Cleans 14 weighted sit […]

CFCody WOD 5 sets: 4 Push Jerks (155/115)(135/85) 8 Front Squats (155/115)(135/85) 16 Pull ups -90 sec Rest- *Goal is to remain consistent for all 5 sets PureFit WOD 4-5 sets: 4 DB push press 8 DB Front Squats 12 Pull ups -90 sec rest- *Goal is to remain consistent for all 5 sets