CFCody Team WOD 14 Rounds: 5 Power Snatch (115/75)(85/55) 6 OHS (115/75)(85/55) 7 Pull ups 100 meter run/row/ski/bike (10/8) cals *teammate 1 completes p. Snatch, OHS, & pull ups….when they begin their 100m, teammate 2 may begin their P. Snatch... Continue Reading

CFCody WOD 5 Rounds: 3 Squat cleans (205/135)(185/105) 15 KBS (55/35)(35/25) Midline: Not for time 16 Turkish Get ups (8 each side) PureFit WOD 4-5 Rounds: 10 med ball cleans 15 KBS 20 med ball sit ups 150 meter row/ski

CFCody WOD ‘Ellen’ 3rds: 20 Burpees 21 DB snatches (50/35) 12 DB Thrusters (50/35) RX = 1 DB for Snatches, 2 DB for thrusters *This is a new ‘Girl’ WOD and will be re-tested.  Make sure to record your time on the board. Good L... Continue Reading

Active Recovery Day Open Gym 5:30am & 5:30Pm Optional WOD  

CFCody WOD 5 sets: 10 Front Rack Lunges (115/85)(95/65) 10 HSPU/Elevated Push Ups/regular push ups 10 T2B/Knee Raises/weighted sit ups rest 1 min after each set PureFit WOD 4-5 sets: 10 DB/KB Front Rack Lunges 10 push ups 10 Knee Raises/weighted sit ups r... Continue Reading