CFCody WOD Back Squat – 15 min Build to a Heavy Set of 3 Conditioning 4 Rounds: 400 Meter Run 50 Air Squats Running sub: 500/400 Meter Row 28/20 Calorie Assault Bike PureFit WOD 200 Meter Run/Row 15 air squats 15 KBS 200 Meter run/row 15 med ball cleans 15 KBS 200 meter run/row 15 air […]

Teams of 3 For Time: 800 Meter Run 6 Rope Climbs 20 Squat Cleans (135/95) 800 Meter Run 9 Rope Climbs 35 Squat Cleans (135/95) 800 Meter Run 12 Rope Climbs 50 Squat Cleans (135/95) Carry (60/40) Sand Bag for Runs Teams will run together with a single Sand Bag, alternating as they see fit. […]

5 Rounds: Max Reps Overhead Press Max Reps Strict Pull-Ups Rest 2 Minutes Between rounds *choose a weight and scale pull ups so you could get 12-15 reps when fresh PureFit: Tabata:  20 Sec on, 10 off x 3 min, 30 sec to transition to exercises Row/Bike Plank Ring Rows Wallsit Mobility WOD: 1)  First Rib Mobilization- […]

3-Position Power Snatch Build to Heavy Complex 3 Rounds For Time: 75 Double Unders 50 Air Squats 15 Power Snatches (115/80) PureFit: Strength:  5 sets of 5 Goblet Squats WOD: 3 Rounds 30 Single Jumprope 20 Airsquats 10 Alternating Hang KB Snatch   Mobility WOD: 1) Snatch overhead primer- place band across front rack.  Stand perpendicular […]

Mobility/Open Gym 5:30 a.m. Open Gym 5:30 p.m.