CFCody WOD 3 sets:600m Run/Row/Ski/Bike (20/24)2 Rounds:DT-Partner 1 runs, while partner 2 does DT.  switch once both are done DT =12 Deadlifts  (105/155)(85/135)(65/95)9 Hang Power Cleans6 Push jerks Finisher8 Rounds of Cindy-partner completes entire r... Continue Reading

CFCody WOD 20min AMRAP:4 DB Thrusters (35s/50s)6 T2B/K2E/weighted sit ups24 Double Unders/48 Single Unders PureFit WOD 16min AMRAP:4 DB Thrusters6 knee raises/weighted sit ups30 Single Unders

CFCody WOD 2 Rounds for time: 20/25 Calories/400m run 30 Pistol squats/reverse lunges 20/25 Calories/400m run 90 step ups (20/24) Pistol Squat progression box or ring assisted deck squat (single leg stand or both legs) Single leg squat to box PureFit WOD ... Continue Reading

Active Recovery Day Open gym5 – 6am & 5:30-6:30pm Optional WOD Every 4min x 48 Hand Release Deadlift (heavy)200ft Farmers Carry -build in weight as mechanics allow-choose farmers carry weight

CFCody WOD Strength/SkillEvery 1:30 x 6:Set 1 & 2: 3 Clean & JerksSet 3 & 4: 2 Clean & JerksSet 5 & 6: 1 Clean & Jerk-build as mechanics allow, heavier than workout weight if possible. Glory Board WOD“Grace”30 Clean &am... Continue Reading