CFCody WOD Strength – Squat Snatch-Build to a heavy touch & go Double 7 Rounds:7 Power Snatch (75/55)(45/35)7 Wall Balls (20/14)7 Box Jumps -18min Time cap- PureFit WOD 5-7 Rounds:7 DB Snatch7 Wall Balls7 Box Jumps -18min Time Cap-

CFCody WOD 3min AMRAP x 4:75 Double Under/125 single under15 DB Thrusters (50/35s)(35/25s)Max Gymnastic Reps-1 min Rest- Gymnastic MovementsPull ups = 1ptT2B = 1ptChest 2 Bar Pull ups = 2ptHSPU = 2ptsBar Muscle ups = 3ptsRing Muscle ups = 3pts*Mix these m... Continue Reading

Active Recovery Day! Open Gym 5am & 5:30pm Optional WOD 8 Rounds:400/300m Row200m Run1000/800m Bike -40min cap-

CFCody WOD 4min AMRAP:3 Rounds of DT (95/65)(75/55)Max Calories -Rest 4min- 4min AMRAP:2 Rounds of DT (135/95)(95/65)Max Calories -rest 4 min- 4min AMRAP:1 Round of DT (155/105)(115/85)Max Calories DT = 12 Deadlifts9 Hang Power Cleans6 Push jerks PureFit ... Continue Reading

CFCody WOD Strength – Overhead Squats3 Rep Max Conditioning“Nancy”5 Rounds for Time:400m Run/500m Row/Ski15 Overhead Squats (95/65)(65/45) -20min Time Cap- -This is a glory board WOD. Fight hard for every rep, full range of motion squats... Continue Reading