CFCody WOD Strength/Skill – 12 min running clock Build to a Heavy 2-rep Split jerk WOD 10 min AMRAP: 2,4,6,8….. Jerk (135/95)(95/65) 5,10,15,20….. double unders/Single Unders -keep the same number of singles as doubles Midline 5 sets of the Banded core complex 1 set = 5 sec hold 5 hollow rocks 5 V-ups PureFit WOD […]

CFCody WOD Extended warm-up- 10 min tops set of 3 Hang Power Cleans -Build to your heaviest weight for the workout WOD  On the 3min X 6 sets: 25/20 cal row/ski/bike or 400 meter run Max Hang Power Clean -rest 1 min between sets- Rd 1 & Rd 2 – (185/125)(155/105) Rd 3 & Rd […]

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

CFCody WOD Strength/Skill With a 12 min running clock build to a Heavy 2-rep Back Squat WOD 12 min AMRAP: 3,6,9,12….. Toes 2 Bar/ Knee raises/ Med ball sit ups Thruster (95/65)(65/45) Box Jump (24/20) PureFit WOD 12 min AMRAP: 3,6,9,12….. Knee raises/ Med ball sit ups KB/DB Thruster Box Jump/step up -one or 2 […]

CFCody WOD Extended warm-up build to workout weight for deadlift WOD 5 Rounds for Max Reps: 1:00 – Max Deadlift (275/185)(185/125) 1:00 – Max calories Bike/Ski/Row 1:00 – Max ring dips -use a weight for deadlifts that allows for 10 challenging reps each set. -you should have at least :15 rest during both deadlift & […]