CFCody WOD Strength – Overhead Squats5 x 3WOD‘Nancy’5 Rounds:400m Run15 Overhead Squats (95/65)(65/45) *This is a Glory Board WOD…Record your times on the board! PureFit WOD Skill WorkBanded/PVC Overhead SquatsWOD‘Nancy’... Continue Reading

CFCody WOD For Time:100/80 Calories80 Single DB Hang Clean & Jerks (50/35)(35/25)60 Single DB Step ups (24/20)40 x 10m shuttles200m Double DB Farmers Carry -25 min time Cap- PureFit WOD For Time:60 Calories50 Single DB Hang Clean & Jerks40 Single ... Continue Reading

Active Recovery Day Open Gym: 5:30am & 5:30pm Optional WOD “Angie on the run”30min AMRAP:100 Pull ups100 Push ups100 Ab Mat sit ups100 Squats*Every 2 min run/row/ski 200m

CFCody WOD 5 Rounds:400m Run30 Double Unders-1 min rest-500/400m row30 Double Unders-1 min rest- -40 min time cap- PureFit WOD 3-4 Rounds:300m run60 single unders-1 min rest-300m row60 single unders-1 min rest- -30 min time cap-

CFCody WOD Strength – Push Press5 x 3WOD EMOM x 15:3 Power Cleans (135/95)(95/65)3 Front Squats3 Push Jerks-Max Lateral Burpees over the bar with remaining timeGoal is to have between :20-:30 of burpees PureFit WOD Strength – DB Push Press5 x ... Continue Reading