CFCody WOD Strength – 15 min 20 rep Max Back Squat for the day Conditioning 6 min AMRAP: 3 Power Cleans (155/105) 6 T2B/med ball sit ups/weighted sit ups Goal: 9+ Rounds WOD Notes: heavier Power Clean today, these should be quick singles. not so heavy you can’t get back on the bar quickly. Move […]

CFCody WOD “Marco” 3 Rounds: 21 Pull ups 15 HSPU or regular push ups 9 Thruters (135/95)(95/65) Goal: Sub 11 min WOD Notes: no more than 3 sets on pull ups, same for HSPU – think short quick sets – no more than 2 sets for Thrusters, scale weight accordingly. “Marco” U.S. Marine Cpl. Marc […]

Active Recovery Day! Open Gym @ 5:30 AM & Open gym @ 5:30 PM Optional WOD 3 Rounds Min 1: Max Rep KB Swing (70/53) Min 2: Rest Min 3: Max Rep KB Swing (53/35) Min 4: Rest Min 5: Max Rep KB Swing (35/25) Min 6: Rest

CFCody WOD For Time: 60 Deadlift (155/105)(105/75) 30/24 Cal Bike/Row/Ski/600 meter run 45 Hang Power Clean 20/16 Cal Bike/Row/Ski/400 meter run 30 Push Jerk 10/8 Cal Bike/Row/Ski/200 meter run Goal: Sub 15 min WOD notes: when using the same weight for all these movements, the push jerk will be your limiting factor. Don’t try to […]

CFCody WOD Buy in: 800 meter Run/Row/Ski/25 cal bike then…..10 Rounds of: 15 air squats 5 Burpee pull ups *if space is limited complete Buy in: 800 meter run/row/ski then….10 rounds of: 15 air squats 5 burpees 5 pull ups -weight vest optional- *Goal is Sub 20 min PureFit WOD Buy in: 500 meter Run/Row/Ski/15 […]