Build to a heavy set of 5:Deadlift AMRAP 5:Toes to Bar/Knees to Elbow/Abmat Sit-Ups*On the Minute (starting at 0:00), 9 Deadlifts (185/135)(135/95) REST 5 MINUTES AMRAP 5:Chest to Bar Pull-Ups/Pull-Ups/DB Row*On the Minute (starting at 0:00), 9 Front Squa... Continue Reading

CFCody Team WOD Teams of 2-46 Rounds EACH:5 Strict HSPU/kip HSPU/ring push ups/deficit push ups7 KBS (HEAVY)(70/55)(55/35)12/9 Calories12 DB OH walking lunges (35/25) (1 or 2 DB) –Waterfall format…teammate 1 starts on HSPU, when they are done ... Continue Reading

CFCody WOD For Time:5 Rounds:12 Deadlifts (115/85)(95/65)12 Burpees over the barimmediately into….5 Rounds:9 Hang Power Cleans (115/85)(95/65)9 Box Jumpsimmediately into…5 Rounds:6 Push Jerks (115/85)(95/65)6 Burpee Box Jumps (24/20) -Choose a... Continue Reading

CFCody WOD Part 1: Snatch Build to a Heavy set of 2 (12min Clock)-These DO NOT need to be Touch & Go Part 2: 3 Rounds:500m Row/400m Run12 OHS (135/95)(95/65)21 T2B/Knee raises/weighted sit ups/GHD PureFit WOD Part 1: Rowing conditioning (9min):15 sec ... Continue Reading

Active Recovery Day!Open Gym @ 5:30am & 5:30pm Optional WOD For Time:30-20-10:Shuttle Runs (10 Meters)Calorie Bike Erg 200 Meter Farmer’s Carry (50’s/35’s) 30-20-10:Shuttle Runs (10 Meters)Calorie Bike Erg