CFCody WOD Strength – Back Squatwith a 12 min clock build to a heavy single Conditioning:10 Rounds: 1 min AMRAP:180′ Shuttle Sprint6 DB Snatch (70/50)(50/35)(35/25)Max Box Jump Overs (30/24)(24/20) -Rest 1 min- Shuttle distancerig to garage do... Continue Reading

Active Recovery Day. Open Gym @ 5:30am & 5:30pm Optional WOD For Time:1-2-3-4-5Rope Climbs5-10-15-20-25Wall Balls into 5-4-3-2-1Devils Press (50s/35s)(35s/20s)25-20-15-10-5Wall Balls Rope Climb SubsHalf Distance2 Lay to stand = 1 Rope Climb3 strict pu... Continue Reading

CFCody WOD Strength: DeadliftBuild to a heavy set of 10 Conditioning3 Rounds:10 Strict HSPU10 DB Hang Power Clean (50s/35s)(35s/20s)50 Double Unders/75 single unders/8 Calories -rest 1 min- 3 Rounds:10 Kipping HSPU10 Shoulder to Overhead (50s/35s)(35s/20s... Continue Reading

CFCody WOD For Time:75 Power Snatch (75/55)(65/45)-rest 2 min-5 Rounds:400m Run/Row/Ski/Bike (24/20)15 Overhead Squats (95/65)(75/55) -25 min Time Cap- PureFit WOD For Time:50 DB Snatch-rest 2 min-4 Rounds:400m Row/Run/Ski/Bike (20)10 DB Front Squats -20m... Continue Reading

Team of 2 WOD For Time:Buy-In: 180 Calorie Row Into… 90 Deadlifts (65-70% of your max up to 315/205)90 Strict HSPU variation (2-3″ deficit/flat ground/build the floor up/off a box…) *Time Cap 30 Minutes*Break Up Calories and Reps However