Strength/skillEvery 90sec x 6 set:1 Clean Pull1 Hang Power clean1 Push Jerks 15-12-9-6-3Power Clean (75/115)Push JerksBox Jump Overs (20/24) PureFit WOD 15-12-9-6-3DB CleansDB Push PressBox step ups Post WOD2000m Row/Ski/Run

CFCody WOD Strength3-5 set:5 Deadlift-Build to workout weight or slightly heavier For Time:10-9-8-7-6-5-4-3-2-1Deadlift (155/225)(105/155)Handstand Push Up HSPU ProgressionBox Push upsPike push upsWall Walks – 2 Wall Walks after each setRing Push up... Continue Reading

Active Recovery Day Open Gym @5:15-615am5:pm-6:30pm Optional WOD 5x 2min rounds:6 Shuttles Max Bar Muscle ups-rest 1 min- Shuttle = 25ft down, 25ft back Post WODAccumulate3min hanging L-sit or  6min EMOM:1 Turkish get up-build in weight-use 1 DB

CFCody WOD Strength8-8-8-8-8Front Squats-Complete a set every 2min 15min AMRAP:100m Single DB suitcase carry (35/50)20 Calorie Bike/Row/Ski/400m run30 Alternating DB Hang Snatch (35/50) PureFit WOD 15min AMRAP:100m single DB suitcase carry 20 calories30 ... Continue Reading

CFCody WOD Post – Nutrition Challenge Test WOD with a 22min Clock0:00-12:001 mile Run*rest the remaining time until 12:0012:00-22:0010min AMRAP:Cindy 5 pull ups10 Push ups15 Squats *Complete this EXACTLY the same way as the first time.*Use a NEW Sc... Continue Reading