CFCody WOD Chief 5 Cycles AMRAP x 3:00 3 Power Cleans (135/95) 6 Push-Ups 9 Air Squats Rest 1 min between cycles PureFit WOD 5 Cycles AMRAP x 3:00 3 KBS 6 Push-Ups 9 Air Squats Rest 1 min between cycles  

CFCody Team WOD Teams of 2: 100 Clean & Jerks (135/95) *Athlete 1 can only perform clean & jerks while Athlete 2 is performing consecutive Wall Balls (20/14). When you break on the Wall Ball switch exercises with your partner. *The workout is comp... Continue Reading

CFCody WOD 5 Rounds: 15 calories/200 meter run 50 Double unders/75 single unders 10 Push Jerks (135/95)(95/65) 10 Slam Balls PUREFIT WOD 4 Rounds: 12 Cals/200 M Run 50 Singles 10 DB Push Press 10 Slam Balls

CFCody WOD 4 sets: 14 Calories 7 DB/KB Squat Cleans (35/25)(25/15) ..rest 60 sec after each set… rest 2 min 4 sets: 14 Calories 14 KBS (70/55)(55/35) …rest 60 sec after each set… *Goal is to maintain pace throughout each set. *Use a diff... Continue Reading

Active Recovery Day! Open Gym @ 5:30 am & 5:30PM Optional WOD 15 min AMRAP: 200 m Run 3 Rope climbs 200 m Run 15 GHD Rope climb subs 5 Bar Muscle ups 3 Ring Muscle ups 3 ring dips + 3 strict pullups