CFCody WOD 4 – 3min AMRAPs:20-25 burpee’sMax Front Squats with remaining time -3min rest b/t AMRAPS- *You should have @ least :30 to complete Front Squats each roundscale burpee reps if needed. *If burpees hurt your back Sub Slam balls -Barbel... Continue Reading

Active Recovery Day 5am & 5:30pm Optional WOD For Time:10-1 DB Bench press-after each set complete-100m farmers carry200m run/ski/(12/10) cal bike

CFCody WOD Build to a Heavy – 12 min topsClean & Jerk Conditioning‘Grace’30 Clean & Jerks (135/95) Midline2-3 rounds NOT FOR TIME::45 sec Plank6-8 Barbell rollouts or strict t2b16 DB/KB Russian Twist:45 sec bike/row/ski SPRINT Pu... Continue Reading

CFCody WOD 3 Rounds:400m Row/Run/Ski/Bike (25/20)20 T2B/K2E/Weighted Sit ups30 Hang DB Snatch (50/35)40 Air Squats50ft DB OH Walking Lunges (50/35) -30min Cap- PureFit WOD 2-3 Rounds:200m Row/Run/Ski/Bike (12/10)15 med ball sit ups20 Hang Power Snatch25 A... Continue Reading

Teams of 2 or 3: For Time:50 Box Jump Overs (24″/20″)1,000 Meter Row100 Wall Balls (20/14)100 Pull-Ups100 Wall Balls (20/14)1,000 Meter Row50 Box Jump Overs (24″/20″)