CFCody WOD Strength – No Touch Deadlifts5 sets of 3 reps WOD – 5 Rounds –3 min AMRAP:9 Hang Power Cleans (135/95)(95/65)45 Air SquatsMax Calories Bike/Row/Ski -1min rest b/w rounds- Score = total calories completed PureFit WOD Strength &... Continue Reading

CFCody Team WOD Teams of 2:60 Clean & Jerks (135/95)(95/65)1 mile run20 Rope Climbs1 mile run100 Burpees *one person working at a time, Run together. Rope Climb subs2 seated to standing rope climbs = 1 5 strict pull ups = 12 renegade rows = 1

CFCody WOD Strength – Strict Press5 sets of 3 reps WODon the 6:00min x 3 sets:800m Run/Row/Ski/Bike (50/40)15 DB Front Squats (50s/35s)(35s/25s)Max DB Shoulder to OH (50s/35s)(35s/25s) PureFit WOD Strength – DB Strict Press (seated or standing... Continue Reading

CFCody WOD 3 Rounds:5min AMRAP:100 Double Unders30 Pull ups50 DB Snatch (50/35)(35/25)-Rest 3-5min b/t rounds- *Start where you left off. PureFit WOD 3 Rounds:5min AMRAP:80 Single Unders25 ring rows/Pull ups40 DB Snatch -Rest 3-5min b/t rounds- *Start whe... Continue Reading

Active Recovery – Open Gym 5:30am & 5:30pm Optional WOD 3 min AMRAP x 10 500/400m row/400m run/bike (.7/.5)Max Chipper Chipper =80 Push ups60 Slam balls40 (10m shuttles) *Start where you left off every round. The goal is to get through 1 round!