CFCody Team WOD Teams of 2:20 Synchronized Burpees20 Devils Press (25/35)20 Synchronized Burpees20 Wall Walks20 Synchronized Burpees20 Bar Muscle ups -complete burpees together, divide everything else however.  Muscle up progressionJumping MUBanded MUChest 2 bar pull upsstrict pull ups

CFCody WOD For Time:50 hang Power Snatch (65/95)50 Push Press50 SDHP50 Front Squats PureFit WOD 5 Rounds:10 KBS10 Push Press10 KB SDHP10 Dbl DB Front Squats

CFCody WOD Strength – Power cleans3-3-3-3-3-Build each set as form allows-Complete a lift every 2min-3 quick singles. “Grace”30 clean & Jerks -This is a GLORY BOARD workout. Make sure to record your time! Good Luck. PureFit WOD 15min AMRAP:200m row/ski/bike(10)1 Round of Cindy3-6-9-12-15DB Clean & Jerks Round 1 = 200m + 1 rd of Cindy […]

Active Recovery Day Open Gym5:15am-6:16am5:30pm-6:30pm Optional WOD For time: 2000m Row/Ski/Bike (200/240) Finisher3 sets:1min Plank hold25 KB Russian Twist8-12 Strict Pull ups

CFCody WOD Strength/Skill10min EMOM:1 Snatch grip Deadlift1 Snatch Pull1 Snatch1 Overhead Squat*Build in weight as form allows.  For Time:100 Ab Mat Sit ups50 OHS (105/155)(75/115) PureFit WOD 5 Rounds:25 Ab Mat Sit ups10 Goblet Squats300m Row/Ski/Bike (15)