Strength Every 2 minutes for 10 minutes: 1 squat snatch + 2 hang power snatch (should not be missing any attempts, increase weight each round) WOD 10 Min AMRAP 30 Double Unders 15 Power Snatch 75/55 PUREFIT 15 Min AMRAP 30 Single Jump Ropes 15 Alternating... Continue Reading

CFCody Team WOD Congo Line style 6 rounds each of: 12 DB/KB snatch (55/35) 6 Burpee’s over the DB/KB 12 DB/KB clean & Jerks (6 on each side)(55/35) 6 hops over the DB/KB (over & back = 1 hop) How it works- Partner 1 starts on Snatch, when th... Continue Reading

CFCody WOD 5 Rounds: 7 Bar Muscle ups/C2B pull up/pull up/strict pull up 14 Handstand Push ups/seated press Goal: Sub 13 min PureFit WOD 5 Rounds: 7 pull ups/ring rows 14 Push ups 200 meter run

CFCody WOD 12 min AMRAP: 12 Toes 2 Bar/med ball sit up/weighted sit up 6 Deadlifts (225/155) 1 Turkish get-up (55/35)(35/25) -1 on each arm- Goal: 6+ rounds PureFit WOD 12 min AMRAP: 12 knee raises/med ball sit ups/weighted sit ups 6 KB Deadlifts 1 Turkis... Continue Reading

Active Recovery Day! Open Gym @ 5:30am & 5:30pm Optional WOD Every 3 min x 8 perform 250 meter run/row/ski