CFCody WOD 5 Rounds: 1 min Max slam balls 1 min Max KBS (70/55)(55/35) 1 min Max Calories or 100 meter sprint 1 min REST PureFit WOD 4 rounds: 1 min Max slam balls 1 min Max KBS 1 min Max calories or 100 meter sprint 1 min REST

Active Recovery Day! Optional WOD 100 DB Front Squats (55/35) *Every min on the min, starting with GO, complete 5 burpee’s.

CFCody WOD EMOM x 15: Min 1: 3-5 ring Muscle ups/ 5-8 bar Muscle ups/ 8-10 C2b Pull ups/8-10 strict pull ups Min 2: 5 Clean & Jerks (135/95)(95/65) Min 3: 5 Tall Box Jumps Notes: Athlete choose the height on the box jump. It should be high but someth... Continue Reading

CFCody WOD For Time: 400 meter Run/25 Cal Bike/Ski/Row 25 Dbl DB Deadlift (55/35)(35/25) 25 DB Hang Power Clean (55/35)(35/25) 25 DB Push Press (55/35)(35/25) 400 meter Run/25 Cal Bike/Ski/Row 25 DB Front Squat (55/35)(35/25) 25 Pull ups 25 DB Push JerksÂ... Continue Reading

WOD Team of 2 5 x 500m row or ski      while partner A rows, partner B does static holds rest 2 minutes between rounds, then switch so partner B rows and partner A does the static work Static work will be round 1: plank round 2: OH kb hold (switch arms... Continue Reading