CFCody WOD Strength – Deadlifts (10-12min)-5 sets of 5 reps-Add weight each set if possible Conditioning18min AMRAP:9 Deadlifts (225/155)60 Double Unders/90 Single Unders30 Wall Balls (20/14)-modify reps and weight if you are sore from Murph. PureFi... Continue Reading

Memorial Day MURPH – (7-9am Open Gym Style) “Murph” For time:1 mile Run100 Pull-ups200 Push-ups300 Squats1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This ... Continue Reading

WOD [Team of 2]AMRAP 40: Partner 1: 400 Meter Run Partner 2:Max Rounds of. . .20 Double Kettlebell Russian Swings100 Meter Double Kettlebell Front Rack Carry Kettlebells: (53’s/35’s)(35’s/25’s) *Score = Teams Total Rounds + Reps of Double ... Continue Reading

WOD AMRAP 5:Buy-In: 100 Double Unders Max Rounds With Time Remaining:12 Toes to Bar12 Dumbbell Front Squats [Rest 5 Minutes] AMRAP 5:Buy-In: 100 Double Unders Max Rounds With Time Remaining:9 Toes to Bar9 Dumbbell Thrusters [Rest 5 Minutes] AMRAP 5:Buy-In... Continue Reading

Part 1: Snatch Complex 5 Sets on the 3:00:3-Position Power Snatch3 Overhead Squats  *Score = Heaviest Load Part 2: For Time:1 Burpee Box Jump Over (24″/20″)10 Overhead Squats (115/85)(75/55)2 Burpee Box Jump Overs (24″/20″)9 O... Continue Reading