CFCody WOD Strength – DeadliftsWarm up sets3@ 45% – 3 @ 55% – 3 @ 65%Working sets3 @ 70% – 3 @ 80% – 3+ @ 90% WOD16-20min On the Min:Min 1: Max cals/150-200m runMin 2: Max Burpees/Slam Balls/sit ups -alternate Burpees/slam ba... Continue Reading

Active Recovery Day Open Gym @ 5:30am and 5:30pm Optional WOD 25min AMRAP:400m row/run/ski2 rounds:5 KBS10 Push ups15 Jumping lunges15 calories -Use a different machine

CFCody WOD 3 Rounds:15 Deadlifts (135/95)(95/65)15 T2B/K2E/Weighted sit ups 3 Rounds:12 Front Squats (135/95)(95/65)12 Pull ups/Bar or DB Bent over rows/ring rows 3 Rounds:9 Shoulder 2 Overhead (135/95)(95/65)9 Bar Muscle ups/C2B pull ups/Pull ups -18min ... Continue Reading

CFCody WOD Part 1:75 Power Snatch (75/55)-On the min, Starting with 0:00, complete 30 double Unders/45 single unders.-Goal is to complete Double unders within :30-:40sec. Adjust reps to as needed. Directly into… Part 2:with a 7 min clock Build to a ... Continue Reading

Team WOD (teams of 3)3 rounds of:39 Thrusters (95/65)400m Team Run/Row100 Slam Ball1 Minute Team Dead Hang Hold(accumulate a minute, 1 partner drops every teammate drops)30 Bar Over Burpees30 Deadlifts (185/135)