CFCody WOD Strength – Push PressBuild to a heavy set of 3 WOD12 min AMRAP:150 Wall Ball90 Double Unders/120 Single unders30 ring/bar Muscle ups Muscle up subsDB Devils Press3 Pull ups + 3 dips = 1 muscle ups PureFit WOD Strength – DB Push Pres... Continue Reading

CFCody WOD 10-9-8-7-6-5-4-3-2-1Deadlifts (225/155)(205/135)Handstand Push ups -After each rd 30′ Handstand walk- 20 min time cap HSPU subsDbl DB Push PressPush ups3 Wall Walks after each set of deadliftsBox push ups HS walk Subs 30′ Bear crawl... Continue Reading

Active Recovery Day Open Gym @ 5:30am & 5:30pm Optional WODBuild to a Heavy Power Snatch WOD2 Rounds:8 Power Snatch (155/105)(135/95)8 Bar Facing Burpees2 Rounds:8 Power Snatch (135/95)(115/85)8 Bar Facing Burpees2 Rounds:8 Power Snatch (115/85)(105/7... Continue Reading

CFCody WOD Strength – Front SquatBuild to a heavy set of 5 For Time: (15 min cap)7 Rounds:7 Dbl DB Front Squats (55s/35s)(35s/25s)7 C2B Pull ups7 Dbl DB Push Press (55s/35s)(35s/25s)7 T2B/K2E/weighted sit ups PureFit WOD Strength – Tempo Squat... Continue Reading

CFCody WOD -3 Rounds-4 min AMRAP:27/21 Calorie Row/Ski/Bike/run (300m)21 Power Cleans15 Burpee Box Jumps (24/20) 4:00 rest between Rds Power Clean weightRound 1: (135/95)(95/65)Round 2: (115/85)(75/55)Round 3: (95/65)(65/55) PureFit WOD -3 Rounds-4 min AM... Continue Reading