CFCody WOD Strength – Deadlift 10 Rep Max WOD3 Rounds (15min Cap)400m Run/Row/ski/1.0km Bike21 Deadlifts (225/155)(155/105)12 C2B Pull ups/pull ups/Banded strict pull ups PureFit WOD 3 Rounds:400m Row/ski/1.0km bike21 KB Deadlifts12 ring rows/pull u... Continue Reading

CFCody WOD 10 Rounds (30min Cap)6 Hang Squat Cleans (115/85)(95/65)9 KBS (70/53)(53/35)15/12 Calories/200m Run -rest 1 min b/t Rounds- PureFit WOD 6-8 Rounds (20min Cap)6 DB Hang Squat Cleans 9 KBS 15/12 Calories/200m Run -rest 1 min b/t Rounds-

Active Recovery Day Open Gym @ 5:30am & 5:30pm Optional WOD Strength – Push Jerk1 Rep Max WODFor Time: (15min time cap)600m Run/Row/Ski3 Rounds Cindy15 Push Jerks (185/135)(135/95)3 Rounds Cindy600m Run

CFCody WOD 4min AMRAP:500/450m Row100 Double Unders/150 SinglesMax Power Snatch (75/55) -rest 4 min- 4min AMRAP:500/450m Row100 Double Unders/150 SinglesMax Power Snatch (95/65) -rest 4 min- 4min AMRAP:500/450m Row100 Double Unders/150 SinglesMax Power Sn... Continue Reading

CFCody WOD Strength – Front Squat3 Rep Max WOD3 Rounds (20 min Cap)20 Burpee Pull ups20 Front Squats (155/105)(115/85)20 Box Jumps (24/20) Burpee Pull ups subsBurpees25/20 Calories PureFit WOD Strength – tempo Goblet Squats1 count down, 2 coun... Continue Reading