CFCody Active Recovery Day Open Gym @ 5-6am & 5:30-6:30pm Optional WOD For time:60 Wall Balls (14/20)50 T2B/K2E/weighted sit up40 Push ups

CFCody WOD StrengthBack Squat5-5-5-5-5-use the same weight for all 5 sets--complete a set every 2-3min, depending on how heavy you go. Conditioning3min AMRAP:Power Snatch (95/135)(65/95)-Goal is 30+ reps PureFit WOD 7-10 Rounds:7 Right arm DB Snatch25ft s... Continue Reading

CFCody WOD 9min AMRAP:9 Burpees to target (12in)10 single leg squats Single leg Squats progressionfoot assisted Deck squat (without weight) stand up on one legdeck squats (with weight- to help stand up)Box assisted Buy out:For Time:3000-5000m Row/ski3.9k... Continue Reading

Partner WODAMRAP 20 with a partner:10 sumo deadlift high pulls (55/75 lb)10 wall-ball shots (14/20 lb) (10/11 ft)– Each partner completes a full round before switching; one partner works at a time.

WOD10 rounds for time:2 wall walks/2 partial wall walks/2 inchworm + push upsSingle-arm DB overhead walking lunges (25 ft) (35/50 lb)(20/35 lb)(no weight)5 burpee pull-upsSingle-arm DB overhead walking lunges (25 ft)– Pull-up bar is 6 in above reach/Pul... Continue Reading