CFCody WOD 10-9-8-7-6-5-4-3-2-1 Front Squats (95/65)(65/45)Push Press (95/65)(65/45)*Run 100m after each set PureFit WOD 10-9-8-7-6-5-4-3-2-1Med ball sit upsDB Push Press*100m run/row after each set

CFCody WOD 4 min AMRAP x 3:27/21 Calories21 Power Cleans 15 Burpee Box Jumps (24/20) -rest 4 min b/w sets- Power Clean weightrd 1: 135/95rd 2: 115/85rd 3: 95/65 PureFit WOD 4min AMRAP x 3:21 calories18 DB Power Cleans15 Burpee step ups/box jumps -rest 3 m... Continue Reading

Active Recovery Day Open Gym @ 5:30am & 5:30pm Optional WOD For time:2000/1600m row150 Double Unders/200 single unders1 mile run150 Double Unders/200 single Unders2000/1600m row -35min cap-

CFCody WOD Strength/Skill – Overhead Squats5 sets of 5-use this as a added warm up for the workout. Goal is to build heavier than you plan to go in the workout. ConditioningEvery 4min (until 75 power snatch)500/400m row/ 400m run/bike (25/20) cals15... Continue Reading

CFCody WOD Strength – Dead stop Deadlifts5 sets of 5-build each set if can*Dead stop = 1 sec pause at the bottom of each rep (plates on the ground) Conditioning15min AMRAP:1 Deadlift (225/155)(155/105)1 Pull up1 Dbl DB Thrusters (50s/35s)(35s/20s)2,... Continue Reading