WOD2 rounds for time:50 wall-ball shots (14/20 lb) (9/10 ft) / (10/14 lb) (9/10 ft)50 sit-ups Post-workoutOn a 10:00 clock:Low-ring muscle-up transition practice OR Pull-up practice(work your weak point) PUREFIT 3 Rounds:25 Wallball25 Situps15 Pullups/Rin... Continue Reading

CFCody Team WOD Teams of 2:20 Rounds of:7 Push Press (75/115)(55/75)100m Run/Row/Ski/Bike (5/8)7 Burpees-Partner completes entire rounds then switch-

CFCody WOD StrengthBack Squat3-3-3-3-3 -Complete a set of 3 every 2min for the first 3 sets, every 3min for the last 2 sets.  ConditioningFor Time:50 Power Cleans (95/135)-at the top of every min complete 10 Box Jumps(20/24)  Goal time is under 10 min P... Continue Reading

CFCody WOD Strength/Skill10 min Clockbuild to a heavy 3 Hang power snatch-get loose for the workout- 3 Rounds:10 Hang Power Snatch (65/95)(55/75)2 rope Climbs200m Run Rope climb subs2 Devils press = 1 climb2 renegade rows + push up = 1 climb2 pull to sta... Continue Reading

Active Recovery Day Open Gym5:30am -6:30am &5:30pm – 6:30pm Optional WOD 500m Row20 Pike Push ups from a box or floor500m Row35 Hand release push ups500m Row50 Push ups500m Row