CFCody WOD Strength – Power SnatchOn the 2min x 5:1 RepWOD‘Ingrid’10 Rounds:3 Power Snatch (135/95)(95/65)3 Bar Facing Burpees-10 min Cap- After Party3 sets:2 min Max Distance Row/Ski/Bike-rest 2min after each set- PureFit WOD 8-10 Rounds:3 DB Snatch (each arm)3 up downs/burpees over the DB After Party3 sets:2 min Max Distance Row/Ski/Bike-rest 2min after each set- […]

CFCody WOD Strength – Strict PressOn the 2min x 5:1 RepWOD‘Nate’20min AMRAP:2 Muscle ups (ring or bar)/C2B pull ups/Strict pull ups4 Handstand Push ups/DB press8 KBS (70/55)(55/35) PureFit WOD 15min AMRAP:2 pull ups/ring rows4 DB press8 KBS

Active Recovery Day Open Gym @ 5am & 5:30pm Optional WOD 4min AMRAP x 5rounds:12 T2B/weighted sit ups/GHD60 Double Unders/75 Single undersMax rounds of Chief-rest 1 min- Chief = 3 Power Cleans6 Push ups9 air squats*Start where you left off 

CFCody WOD Strength – Back SquatsOn the 2min x 5:1 RepWOD3 Rounds for Time: (15min cap)20 Sumo-Deadlift High Pulls (75/55)30 Walking Lunges40ft Handstand walk Handstand walk subs20 Shoulder Taps20 plank shoulder taps PureFit WOD 3 Rounds for Time: (15min cap)20 KB Sumo-Deadlift High Pulls30 Walking Lunges20 Plank Shoulder Taps

CFCody WOD Fall Into Consistency Test WOD 16 min AMRAP:50 Wall Balls (20/14)40 Burpees30 Box Jumps20 Calories10 Clean & Jerks (135/95)(95/65) -Use SCORECARD to record EXACTLY how you complete this. To allow for enough machines, start at different positions.  Record where you start.-Challenge participants make sure to get on the Inbody machine today.  Test BEFORE […]