CFCody WOD 300 Double Unders2 mile run/3200 meters100 Toes to Bar/Knees to Elbows/weighted sit ups *Partition reps however…Make this your own today! -30 min Cap- Strategy Examples:4 Rounds: 75 Double Unders, 800m run, 25 T2B1 mile run, 10 rounds of:... Continue Reading

CFCody WOD Strength – DeadliftBuild to a heavy set of 15 For Time:200m Farmers Carry (50s/35s)60/40 Calories/600m run20 DB Step up overs (50s/35s)60/40 calories/600m run20 DB Step up overs60/40 calories/600m run200m Farmers Carry -30min Time cap- Pu... Continue Reading

Active Recovery Day Open Gym @ 5:30am & 5:30pm Optional WOD 5 Rounds:50 Air Squats400m Run/row/ski30 Sit ups20 Push ups10 Strict Pull ups -40min cap-

CFCody WOD Strength – Strict Press (10 min)Heavy single For Time:15 Unbroken Clean & Jerks (135/95)(95/65)1000/800m row/run/ski/bike (50/40) -rest 2-3 min- 12 Unbroken Clean & Jerks1000/800m -rest 2-3 min- 9 Unbroken Clean & Jerks1000/80... Continue Reading

CFCody WOD 4 Rounds:6 min AMRAP1000/800m row/run/ski12 Front Squats (155/105)(115/85)Max Burpee in remaining time Rd 2 – Max Burpees over the barRd 3 – Max Burpee Pull upsRd 4 – Max Burpee Box Jumps PureFit WOD 3 Rounds:5 min AMRAP:600m ... Continue Reading