WOD Barbell or DB row 5-5-5-5-5 *sets of 5 should be heavy for you, not so heavy that you fail 4 Rounds 10 Tempo Push Up (:03sec down, :03sec up) :30sec each side Starfish Plank 20 Superman 20 Russian Twist *this WOD has an emphasis on quality of movement... Continue Reading

CFCody Team WOD Teams of 2: 5 Rounds: 1 min KBS (70/55)(55/35) 1 min burpee box jump overs 1 min T2B/Med Ball sit ups/weighted sit up 1 min Hang Power Clean (115/85)(95/65) 1 min Calorie row/ski/bike *Teammates will alternate movements, one person working... Continue Reading

CFCody WOD Strength (20 min) Deadlift 5-5-3-3-3 Conditioning AMRAP 12 min 3 Squat Clean (185/135)(115/75) 6 Bar Facing Burpee 9 Wall Ball (20/14) Goal: 8+ Rounds PureFit WOD AMRAP 12 min 3 DB or Med Ball Squat Clean 6 Burpee over DB 9 Wall Ball (20/14) &... Continue Reading

CFCody WOD 2 Rounds 20 Alternating DB Snatch (50/35) 100′ weighted Lunge (50/35) 5 Rope Climb 20 Alternating DB Snatch 100′ weighted Lunge Goal: Sub 16 min Lunges: can hold 1 or 2 KB/DB.  Carry Overhead, front rack, suitcase….switch as... Continue Reading

Active Recovery Day! Optional WOD 200/180 Cal Bike/Row/Ski  *Every :90 sec complete 6 Box Jump (30/24) Goal is 20 min