CFCody WOD 10-8-6-4-2 Thrusters (135/95)(95/65) 50-40-30-20-10 Double Unders -rest 90 sec- 21-15-9-6-3 Wall Balls (20/14) 50-40-30-20-10 Double Unders PureFit WOD 10-8-6-4-2 DB Thrusters 40-30-20-10-5 Double Unders -rest 90 sec- 21-15-9-6-3 Wall Balls 18-... Continue Reading

CFCody WOD For Time: 30 C2B pull ups/chin over bar pull ups 30 burpee box jumps (24/20) 5 Deadlifts 85% of 1RM 15 C2B pull ups 15 Burpee Box jumps 5 Deadlifts @ 85% of 1RM 10 C2B Pull ups 10 Burpee Box Jumps 5 Deadlifts @ 85% of 1RM Goal= Sub 12 min PureF... Continue Reading

Active Recovery Day! Open Gym @ 5:30am & 5:30pm Optional WOD: 4 sets: 12 Bike Cals 12 P. Snatch (95/65) …90 sec rest after each set… -rest 2 min- 4 sets: 12 Calorie row 12 P. Clean (135/95) …90 sec rest after each set…

CFCody WOD 15 min clock: 200 meter row/ski/Bike (12/10) cals 50 ft Dbl DB OH walking lunges (55/35) 400 meter row/ski/(22/20) cals 50 ft dbl DB OH walking Lunges 600 meter row/ski/(32/30) 50ft Dbl DB OH walking lunges ….continue adding 200 m or 10 c... Continue Reading

CFCody WOD ‘Dani’ 31 KBS (70/55)(55/35) 31 Wall Balls (20/14) 31 SDHP (95/65) 31 Burpees 31 Slam Balls (20/15) 31 Push Jerks (95/65) 31 T2B/Knee 2 Elbows 31 Box Jumps (24/20) 31 Hang Cleans (95/65) 31 Sit ups/GHD 31 Double Unders 31 OHS (95/65... Continue Reading