CFCody Team WOD 20min Partner WOD200m run10 Cal bike, row, ski5 Power Snatch (105/155)(75/115)5 OHS -Partner 1 completes run & machine, Partner 2 completes barbell work. -Switch when both teammates are done. 

CFCody WOD 12min AMRAP:10 ring dips/straight bar dips/box dips:20sec L sit hold10 Dbl DB Box Step ups (20/25)(35s/50s):20sec Hang from rig Post WOD4 sets50ft Bottom-up KB carry (right arm)50ft Bottom-up KB carry (left arm) PureFit WOD 12min AMRAP:10 DB tr... Continue Reading

CFCody WOD “Fight Gone Bad”3 Rounds1 min at each movement for MAX repsWall Balls (14/20)Sumo Deadlift High Pulls (55/75)Box Jumps (20/24)Push Press (55/75)Row-rest 1 min- Score = total reps PureFit WOD “Fight Gone Bad-ish”3 Rounds1... Continue Reading

Active Recovery Day Open gym @ 5:15am & 5:30pm Optional WOD 7 sets for Load:1 clean Pull1 Clean1 Hang Clean*add weight  and/or Every 5:00 x 5:400m Run -If  you go heavy on the clean complex cut run sets to 3 or 4. 

CFCody WOD 2 Rounds:50 Double Unders/75 single unders40 AbMat sit ups30 C2B pull ups/ Post WOD 10min EMOM:Min 1: 10 GHD Back Extensions/15 supermansMin 2: :20 side plank hold/side PureFit WOD 12 min AMRAP:25 single unders/15 slam balls15 AbMat sit ups10 ... Continue Reading