CFCody WOD Snatch Complex EMOM x 10 min 1 Hang Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat *Goal= build in weight the first 5 min, hold same weight for the last 5 min. WOD For Time: 80 Double Unders 20 burpees over the bar 20 Hang Power Snatches (95/65)(65/45) 20 Overhead […]

Open Gym & Mobility @ 5:30am & Open gym 5:30pm

CFCody WOD Strength/Skill 5×5 Deadlift (3030) *Tempo Deadlifts – 3 sec up zero pause at the top, 3 sec descent zero pause at the bottom *Use 70-75% of 5RM for all sets WOD 4 rounds: 15 chest 2 bar pull ups 15 Deadlifts (185/125)(155/105) 400 meter run/row/ski PureFit WOD 4 rounds of: 8 pull ups […]

CFCody WOD Strength/Skill EMOM x 8 min Min 1: 1 rope climb or practice Min 2: 5-8 pistols or practice WOD 15 min AMRAP: 10 KB/DB Push Press (53/35)(35/25) 2 rope climbs 15/12 cal row/ski/bike or 200 meter run *rope climb sub: 5 Knees to elbows/rope climb PureFit WOD 15 min AMRAP: 10 KB/DB Push […]

Team WOD teams of 2- Every 11 mins x 3 complete: 300 meter row/run/ski 20 ab Mat sit ups 30/20 cal bike 20 slam balls (20/15) 300 meter row/run/ski -teammate 1 starts on the row/run/ski as soon as they finished and begin their sit ups teammate 2 can begin the row/run/ski. Continue to follow each […]