CFCody WOD 0-10 min: Run 1200 meters + Max Rounds of “Cindy” (5 pull up, 10 push up, 15 squats) 10-20 min: Run 1200 meters + Max Rep Power Clean (185/125)(135/95) 20-30 min: Run 1200 meters + Max Rep Burpee Box Jumps Notes: Goal is to hold 7 min miles or less for each interval. If you […]

CFCody WOD Teams of 2: 150 Wall Balls 100 Burpees 50 KB DL 800m Run *One person working at a time.  Complete the run together.

CFCody WOD For Time: 40/35 Calories/800m Run 20 DB Squat Clean 20 Box Jump Overs 30 HSPU 20 Box Jump Overs 20 DB Squat Clean 40/35 Calories/800m Run PureFit: For Time: 20 Calories 20 DB Power Cleans 20 Box Step Ups 20 Push-Ups 10 Box Step Ups 10 Dball Squat Clean (70/50) 10 Calories

Push Jerk 1-1-1-1-1-1 For Time: -Mile Run Accessory Work: 400 meter Double KB Farmers Carry (53’s/35’s) PureFit: 3 Rds 200m 15 KBS 100m Double KB Farmers Carry

Rest Day! Open gym 5:30am and 5:30pm If Needed WOD: Last Person Standing: Power Snatch 95/65 First 4 min: 50 reps for time [2A] Min 5 starts Last Person Standing at 11 reps [2B] Notes: Part A is 50 reps “for time”. Once the clock hits 5 min complete 11 snatches on the min. Add one […]