CFCody WOD 5-10-15-20-25C2B pull upsSingle DB Push Press (35/50)-Complete 30 Double unders/single unders after each round–switch arms on press as desired C2B pull up progressionJumping chest to barkipping chin over the barBanded kipping chest to barBanded kipping pull upbanded strict pull PureFit WOD 5-10-15-20-25Ring rows/pull upssingle DB push press-30 single unders after each set. Jump […]

CFCody Active Recovery Day Open Gym @ 5-6am & 5:30-6:30pm Optional WOD For time:60 Wall Balls (14/20)50 T2B/K2E/weighted sit up40 Push ups

CFCody WOD StrengthBack Squat5-5-5-5-5-use the same weight for all 5 sets–complete a set every 2-3min, depending on how heavy you go. Conditioning3min AMRAP:Power Snatch (95/135)(65/95)-Goal is 30+ reps PureFit WOD 7-10 Rounds:7 Right arm DB Snatch25ft single DB carry7 Left Arm DB Snatch25ft single DB Carry -15min cap-

CFCody WOD 9min AMRAP:9 Burpees to target (12in)10 single leg squats Single leg Squats progressionfoot assisted Deck squat (without weight) stand up on one legdeck squats (with weight- to help stand up)Box assisted Buy out:For Time:3000-5000m Row/ski3.9km-6.5km Bike1-3mile run-Can stay on 1 machine/run for entire distance or break distance up between different modalities.  PureFit WOD 15min […]

Partner WODAMRAP 20 with a partner:10 sumo deadlift high pulls (55/75 lb)10 wall-ball shots (14/20 lb) (10/11 ft)– Each partner completes a full round before switching; one partner works at a time.