CFCody WOD Open WOD 23.223.2A15min AMRAP of:5 burpee pull-ups10 shuttle runs (1 rep = 25 ft out/25 ft back)*Add 5 burpee pull-ups after each round. 23.2B: Immediately following 23.2A, athletes will have 5 minutes to establish: 1-rep-max thruster (from the... Continue Reading

CFCody WOD On the Min x 20:Min 1: Movement 1MIn 2: Movement 2 or on the Min x 20:Min 1: 15 sit ups + Max DB Snatch (50/35)(35/25)Min 2: 200m Run/Row/Ski/Bike (12/10) cals/ :50 sec Shuttle runs PureFit WOD On the Min x 20:Min 1: 15 KB SDHP + Max step back/... Continue Reading

Active Recovery Day! Open gym @ 5:30am & 5:30pm Optional WOD: For Time:45 T2B/K2E/weighted sit ups45 DB Push Jerks (50s/35s)(35s/25s)45 Deadlifts (225/155)(155/105)45 HSPU/push ups -15min time cap-

CFCody WOD 15 min clock complete:21-15-9 Overhead Squats (95/65)(65/45)42-30-18 Pull upswith remaining time … complete5 RM OHS (from the floor) Modified Pull ups reps30-20-1021-15-9-be smart, adjust these numbers to your fitness level. PureFit WOD 1... Continue Reading

CFCody WOD Strength – DeadliftBuild to a Heavy set of 3 WOD – 20min Time Cap25-20-15-10Burpees/up downs500/400m Row/Run/Ski/Bike (25/20) cals& 75 Double Unders/150 Single unders after each set Example: 25 Burpees + row + Double Unders, 20 ... Continue Reading