CFCody WOD Strength (12-15 min) Back Squat 5-3-1-1-1 Conditioning 7 min AMRAP: Burpees -To open up squat racks and avoid sharing equipment, half the class start on strength and the other on conditioning. Switch after 12- 15 min. PureFit WOD Strength DB Squat 12-12-12-12-12 -Can use 1 or 2 DB/KB. Use heaviest weight possible Conditioning […]

CFCody WOD EMOM x 15 min: Min 1: 15/12 Cal Bike/Row/Ski/200 m run Min 2: 10-15 Pull ups Min 3: 10 Step Back barbell lunges (135/95)(95/65) PureFit WOD EMOM x 12 min: Min 1: 12 Cal Bike/Row/Ski/200 m run Min 2: 8-10 Pull ups Min 3: 10 Weighted walking lunges or non-weighted

Active Recovery Day! Open Gym 5:30AM & Open Gym 5:30PM Optional WOD 50 Wall Ball 25 Box Jumps 40 Wall Ball 20 Box Jumps 30 Wall Balls 15 Box jumps 20 Wall Balls 10 Box Jumps 10 Wall Ball 5 Box Jumps Goal: Sub 12 min

CFCody WOD 4 Rounds for Time: 400 Meter Run/Row/Ski 10 left/10 Right KB/DB Snatch (55/35)(35/25) Goal: sub 15min PureFit WOD 3-4 Rounds for Time: 400 Meter Row/Run/Ski 10 left/10 Right KB/DB Snatch Goal: sub 15 min

CFCody WOD 5 Rounds: 25 Double unders (50 single unders) 12 Deadlifts (155/105)(105/75) 5 Toes 2 Bar 25 Double Unders 9 Hang Power Cleans (155/105)(105/75) 5 Toes 2 bar 25 Double Unders 6 Push Jerks (155/105)(105/75) 5 Toes 2 Bar Goal: Sub 18 min PureFit WOD 4 Rounds: 25 single unders 12 DB Deadlifts 5 […]