CFCody WOD Strength/SkillEvery 2 min x 61 clean & Jerk -Build each set- 10 min AMRAP:5 50ft Shuttle runs (25ft down, 25ft back)10 Dbl DB Push jerks (50s/35s)20 Box Jumps (24/20) PureFit WOD 14min AMRAP:5 50ft shuttle runs10 Dbl DB clean & Jerks15 ... Continue Reading

Active Recovery Day Open gym from 5:30-6:30am & 5:30-6:30pm Optional WOD 3 Rounds:200m Run/Row/ski/bike (12/10)-rest 1 min-400m Run/Row/ski/Bike (24/20)-rest 1 min-600m Run/Row/Ski/Bike (36/30)-rest 1 min- -35min cap-

CFCody WOD 3 Rounds:4 Rope Climbs12 GHD/weighted sit ups16 single leg squats/reverse lunges Rope Climb subs2 devils press = 1 climb2 renegade rows = 1 climb2 lay to stand = 1 climb PureFit WOD 3 rounds:6 devils press/renegade rows/lay to stand on rope12 w... Continue Reading

CFCody WOD 5 x 2min rounds:12/10 Calorie Row24 Double Unders/36 single undersMax Wall Balls (20/14) -rest 2 min- PureFit WOD 4 x 2min Rounds:8 Calories 24 single undersMax Wall Balls -rest 2 min-

Partner WOD5 rounds for time with a partner:20 pull-ups30 wall-ball shots (14/20 lb) (9/10 ft)400-m run– Divide pull-ups and wall-ball shots evenly, and run together.