CFCody WOD On the 2 min x 5:3 Deadlifts-build in weight or stay at challenging weight for 5 sets For Time:10-1 (20 min time cap)Deadlifts (225/155)(185/135)HSPU/Push ups -200/180 m Row after each set Row subs200m Run12/10 cal bike PureFit WOD 10-1KB DeadliftsPush upsstep back lunges (each leg) -200m row/ski/run/bike (10) cals after the EVEN sets.

CFCody WOD On the 2 min x 5:3 Push Jerks-build each set or stay at challenging weight for 5 sets 5-7 rounds:7 calories7 SDHP (95/65)(75/55)7 burpees over the bar/slam balls7 Push Press (95/65)(75/55)7 T2B/K2E-rest 1 min- -24min time cap- -consistency is the goal. if you slow down significantly after round 5 be done for the […]

Active Recovery Day Open Gym 5-6am & 5:30-6:30pm Optional WOD 5 Rounds:20/15 calories/200m run10 Burpee pull ups 400m Farmers carry (50/35s) 3 Rounds:20/15 calories/200m run10 Burpee pull ups 400m farmers carry 1 round20/15 calories/200m run10 burpee pull ups -30min cap-

CFCody WOD On the 2 min x 5:3 Front Squats-build each set or stay at challenging weight for all 5 sets. For Time:30 Power Cleans (155/105)600m Run20 Front Squats 600m Run10 Squat Cleans600m Run -15min Time cap- Run options 750m Row/Ski36/30 cal bike PureFit WOD For Time:300m Run/row/ski/Bike (10)15 Wall Balls20 DB Power Cleans300m Run/row/ski/bike15 Wall balls20 […]

CFCody WOD 9/11For Time:2001m Row/ 1 Mile Run/ (96/80) cal Bike11 Box Jumps (30/24)11 Deadlifts (225/155)(185/135)11 Bar Muscle ups/burpee Pullups/ C2B11 Power Cleans (155/115)(135/95)11 KBS (70/55)(55/35)11 T2B/weighted sit ups/GHD11 Thursters (135/95)(95/65)11 Push Jerks (135/95)(95/65)2001 Row/ 1 mile run/ (96/80) Cal Bike -35 min Time cap- -Barbel weight decrease throughout the workout.-What a great way for […]