CFCody WOD Glory board WOD ‘DT’ 5 Rounds for time:12 Deadlifts (155/105)(135/95)(95/65)9 Hang Power Cleans 6 Push Jerks -goal time for this workout is 8-12min. adjust weight accordingly!-Make sure to record EXACTLY how you complete this, we wi... Continue Reading

CFCody WOD Strength – Deadlift Warm up sets5 @ 40%5 @ 50%5 @ 60%Working sets3 @ 70%3 @ 80%3+ @ 90% Conditioning 42-30-18Wall Ball (20/14)Hand Release Push ups *10-8-6 50m Shuttle sprints after each set Example: 42 wall balls, 42 push ups, 10 shuttle... Continue Reading

Active Recovery Day Open gym 5:30am & 5:30pm Optional WOD 8min AMRAP:Bike Calories 2 Min rest 8min AMRAP:1 Rope Climb10 Double Unders/20 Single unders1 Rope Climb20 Double Unders/40 Single Unders1 Rope Climb30 Double Unders/60 single unders1 Rope Clim... Continue Reading

CFCody WOD Gymnastic WOD:45sec ON :15 sec OFF 1- Handstand Lowering to Mat2- Ring Plank Holds3- Army crawl with feet on slides or HS walk practice Conditioning 15-12-9-6Devils Press (50/35)(35/25)Calories/200 m run into… 6-9-12-15Burpee’s/Up d... Continue Reading

CFCody WOD Every 2min x 10:15 Box Jumps (24/20)10 Toes 2 Bar/Knees 2 Elbows/weighted sit ups1 Snatch *Can build in weight every round or stay at the same weight PureFit WOD Every 2min x 10:15 Step ups10 Knees 2 Elbows/weighted sit ups5 DB/Med ball Squat c... Continue Reading