CFCody WOD Strength/Skill 5-5-5* Front Squat *Set 1 – 65% x 5 Set 2 – 75% x 5 Set 3 – 85% x 5+ 5+ means athlete performs max reps at that weight with the goal of at least 5. these percentages are from your 1RM from 2 weeks ago Workout 3 SETS* 14/12 Cal […]

Active recovery Day! Open gym & Mobility @ 5:30AM & Open Gym @ 5:30 PM

CFCody WOD Workout FOR TIME 50 wall ball (20/14) into… 5 SETS 7 Deadlift (245/175)|(175/125) 27 Double Unders into… 50 burpee/ up-downs FINISHER 3 SETS 6/6 Single Arm KB Bent Over Row 24 Deadbugs PureFit WOD FOR TIME 40 wall ball (20/14) into… 4 SETS 10 KB Deadlifts 30 Single Unders into… 20 up-downs FINISHER […]

CFCody WOD Strength/Skill 5-5-5* Push Press *Set 1 – 65% x 5 Set 2 – 75% x 5 Set 3 – 85% x 5+ 5+ means athlete performs max reps at that weight with the goal of at least 5. these percentages are based off your 1RM from last week Workout FOR TIME* 30-20-10 Cal […]

Turkey WOD: “5 course Thanksgiving Dinner” For Time 1st Course: 5 Rounds of: 5 Pull-Ups 10 Push-Ups 15 Air Squats 2nd Course: Then, 4 Rounds of: 8 Handstand Push-Ups 15 Kettlebell Swings (1.5/1 pood) 3rd Course: Then, 3 Rounds of: 15 Box Jumps (24/20 in) 15 Knees-to-Elbows 4th Course: Then, 2 rounds of: 20 Wall-Balls […]