CFCody WOD Strength/SkillEvery 2min x 5:3 Sumo Deadlifts2 Sumo Deadlifts + 1 shrug1 Sumo Deadlift High Pull-build in load as mechanics allow. WODFor Time:50 Deadlifts (65/95)(45/65)50 SDHP-Every min, beginning with 0:00, complete 7 Knees 2 Elbows/knee raises/weighted sit ups PureFit WOD For Time:50 KB deadlifts50 Calories50 SDHP-Every min, beginning with 0:00, complet7 Knee raises/weighted sit […]

CFCody WOD Every 4min x 5:40 Air Squats4 Strict Press-add weight each set as mechanics allow.-this is meant to be heavy, no more than 2:30 rest PureFit WOD Every 4min x 5:40 air squats20 slam balls6 strict DB press -increase or decrease slam balls reps to allow for no more than 1:30min rest.

Active Recovery Day! Open Gym – 5:30-6:30am & 5:30-6:30pm Optional WOD For Time:3000m Row Post WOD3 sets:1:00m Plank hold50 Russian Twists

CFCody WOD Partner “Badger”3 Rounds:30 Squat Cleans (65/95)(45/65)(35/45)30 Pull ups800m Run/Row/Ski/Bike (40/48)-Run together, divide squat cleans & pull ups up however.  PureFit WOD Partner “Badger-ish”3-4 Rounds:20 DB squat cleans20 pull ups600m Run/Row/Ski/Bike (30)-Run together, divide squat cleans & pull ups up however. 

CFCody WOD 15min AMRAP:150ft Dlb KB Front Rack Carry (35/55s)(25/35s)(15/20s)10 Burpees Post WOD4 sets:6 Alternating Turkish get ups-rest 1min b/w sets-Use single KB/DB PureFit WOD 15min AMRAP:150ft dbl DB/KB carry10 up-downs/burpees Post WOD4 sets:4 alternating Turkish get ups-rest 1min b/t sets-Use single KB/DB