CFCody WOD 1000m – 800m – 600m – 400m – 200m Run/Row/Ski50 – 40 – 30 – 20 – 10 Wall Balls (20/14) Bike cals48 – 38 – 28 – 18 – 8 (men)40 – 30 – 20 – 10 – 5 (Wo... Continue Reading

Active Recovery Day Open Gym 5:30am & 5:30pm Optional WOD Strength – Bench PressBuild to a heavy 5WOD800m Row + 80 Ab Mat Sit ups500m Row + 50 Push ups300m Row + 30 T2B-15min Cap-

CFCody WOD 10-9-8-7-6-5-4-3-2-1Deadlift (225/155)DB Hang Power Clean(50s/35s)(35s/20s)Strict HSPU HSPU SubsKipping HSPUDB Press/Push PressPush Ups PureFit WOD 10-9-8-7-6-5-4-3-2-1KB Deadlift DB Hang Power CleanPush ups

CFCody WOD Strength – Overhead SquatsBuild to a heavy 3WOD3 Rounds:1 min @ each movementC2B pull ups/pull ups/Ring rows/DB RowsOverhead Squats (75/55)Double UndersPower Snatch (75/55)Bar Facing burpees -1min rest after each round- PureFit WOD Streng... Continue Reading

TEAMS OF 2, AMRAP 25:[PARTNER 1]3 Strict Pull-ups6 Power Cleans (115/85)9 Box Jumps (24″/20″) [PARTNER 2]400 Meter Run