CFCody Team WOD Teams of 2-3:30 min AMRAP:20 Double Unders/40 single unders4 Deadlifts (155/105)3 Hang Power Cleans2 Push Jerks1 Rope climb -Teammate 2 may start their set of Double Unders when teammate 1 begins rope climb. Continue this format for 30min.

CFCody WOD 10 Rounds of:2 min AMRAP:15/10 CaloriesMax Burpee Box Jumps (24/20)-rest 1 min- PureFit WOD 8-10 Rounds of:2 min AMRAP:10 CaloriesMax Burpee step ups-rest 1 min-

CFCody WOD Strength – Back SquatBuild to a heavy set of 15 For Time:100m Farmers Carry (50s/35s)(35s/20s)1 Front Squat (95/65)(85/55)1 Push Press (95/65)(85/55)100m Farmers Carry2 Front Squat2 Push Press100m Farmers Carry….continue adding 1 re... Continue Reading

Active Recovery Open Gym @ 5:30am & 5:30pm Optional WOD10 min AMRAP:1600m runMax calories with remaining time -rest 4 min- 8min AMRAP:1200m RunMax Calories with remaining time -rest 3 min- 6 min AMRAP:800m RunMax Calories with remaining time -rest 2 m... Continue Reading

CFCody WOD Strength – DeadliftBuild to a heavy set of 5 Ingrid10 Rounds:3 Power Snatch (135/95)(95/65)3 Burpees over the bar PureFit WOD Strength – Elevated Deadlift5-5-5-5-Stand on top of 10-25lb weights to allow deeper range of motion DB Ing... Continue Reading