CFCody WOD 5 Rounds:16/20 Calories/400m run15 Front Rack Lunges (55/75) PureFit WOD 4-5 Rounds:20 Calories/300m run12 Lunges (6 each leg)12 med ball sit ups

CFCody WOD 5-10-15-20-25C2B pull upsSingle DB Push Press (35/50)-Complete 30 Double unders/single unders after each round--switch arms on press as desired C2B pull up progressionJumping chest to barkipping chin over the barBanded kipping chest to barBande... Continue Reading

CFCody Active Recovery Day Open Gym @ 5-6am & 5:30-6:30pm Optional WOD For time:60 Wall Balls (14/20)50 T2B/K2E/weighted sit up40 Push ups

CFCody WOD StrengthBack Squat5-5-5-5-5-use the same weight for all 5 sets--complete a set every 2-3min, depending on how heavy you go. Conditioning3min AMRAP:Power Snatch (95/135)(65/95)-Goal is 30+ reps PureFit WOD 7-10 Rounds:7 Right arm DB Snatch25ft s... Continue Reading

CFCody WOD 9min AMRAP:9 Burpees to target (12in)10 single leg squats Single leg Squats progressionfoot assisted Deck squat (without weight) stand up on one legdeck squats (with weight- to help stand up)Box assisted Buy out:For Time:3000-5000m Row/ski3.9k... Continue Reading