CFCody WOD 6 rounds, each for time: Every 3 min complete: 400 meter run 12 toes to bar/med ball sit ups PureFit WOD Strength/skill –DB bench press 3 set of: 12 DB bench press -rest 1:00 b/w sets Conditioning 2 rounds for time: 25 KB deadlifts 20 step ups 15 DB push press 10 burpees […]

CFCody WOD Strength/Skill – touch n go Deadlift in 10min build to a set of 3 TNG Deadlifts -3 sec descent and TNG from floor. Conditioning 18 min AMRAP: 5 bar facing burpees 10 Deadlifts (155/225) 45 double unders PureFit WOD EMOM X 12: min 1- 8 DB walking Lunges min 2- 8 cals on […]

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

CFCody Strength/Skills 4 sets: 8 Bench Press (tempo- 3 second descent) -rest 1:oo between sets -use same weight for all 4 sets Conditioning EMOM X 20: min 1- MAX cals Bike/row min 2- rest min 3- MAX slam balls min 4- rest -partner up and share slam balls/med balls,  alternate working mins and resting min. […]

CFCody WOD Strength/Skill 3 sets of: 12 (6 each leg) Barbell Back Rack Lunge -take these from the rack, use same moderate load for all 3 sets. -rest 1:30 between sets Conditioning 21-15-9 DB/KB Power cleans (35/55) Barbell Front rack lunges (65/95) Pull-ups PureFit WOD Strength/Skill EMOM X 10:00 min 1: 8 KB/DB bent over […]