Partner WOD Teams of 2: EMOM x 24 min min 1 & 2: max KB/DB sit up min 3 & 4: max cal row/ski/bike min 5 & 6: KB/DB push press *teammate 1 will start on min 1 performing max sit ups while teammate 2 completes 5 burpees then rest till min 2.  @ min 2 […]

CFCody WOD Open WOD 19.2 Beginning on an 8-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135 lb. 25 toes-to-bars 50 double-unders 13 squat cleans, 185 lb. If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 11 squat […]

CFCody WOD Strength/Skill EMOM x 10 min 3 Hang Power Snatch *Build in weight for the first 5 min, then hold across for the remaining 5 min. WOD AMRAP x 6 min 10/8 cal Bike/Row/Ski 6 hang power snatch (115/75)(75/55) -rest 3 min- AMRAP x 6 min 10/8 cal Bike/Row/Ski 6 hang power snatch (95/65)(65/45) […]

Active Recovery Day! Open Gym & Mobility @ 5:30am & Open Gym @ 5:30pm

CFCody WOD Extended Warm-up – 8 min tops -work on bar or ring Muscle up, C2B pull up, Pull up progression WOD Every 5 min for 4 sets 500 meter row/ski 15 tall Box jumps (30/24)(24/20) Max Muscle up/C2B/Pull up with remaining time *No rest b/t sets, begin the next set exactly every 5:00. PureFit […]