CFCody WOD Strength – Snatch3 Rep Max Conditioning4 Rounds:30 DB Snatch (50/35)(35/25)20/15 Cal bike/row/ski/300m run10 Box Jumps (30/24)(24/20) PureFit WOD 4 Rounds:20 DB Snatch 15 Cal bike/row/ski/300m run10 Box Jumps

CFCody WOD 5 Rounds:300m Run/Row/Ski/Bike (15/12cals)5 Muscle ups200m Run/Row/SKi/Bike (12/10cals)10 Handstand push ups100m Run/Row/Ski/Bike (10/8 cals)15 Burpees -30min cap- Muscle up subsRing or barC2B pull upsStrict pull upsRenegade RowsHandstand Push up subsPush upsDipsDB Push Press PureFit WOD 4 Rounds:300m Run/Row/Ski/Bike (15/12cals)5 strict Banded pull ups/renegade rows200m Run/Row/SKi/Bike (12/10cals)10 DB Push press/push ups100m Run/Row/Ski/Bike (10/8 cals)15 […]

Active Recovery Day – Open Gym – 5am & 5:30pm Optional WOD Strength – Bench Press5 Rep Max ConditioningOn the 1:30 x 10rds:1-2-3-4-5-6-7-8-9-10 Toes 2 Bar30 Double UndersMax Calories

CFCody WOD 10min AMRAP:1 mile run/1600m row/ski/3mile bikeMax Clean & Jerk (135/95) -rest 3 min- 7min AMRAP:800m Run/Row/ski/2.5mile bikeMax Power Snatch (115/85) -rest 3 min- 4min AMRAP:400m Run/Row/Ski/2mile bikeMax Thrusters (95/65) PureFit WOD 8min AMRAP:1000m Row/Ski/2mile bikeMax DB Clean & jerks -rest 2 min- 6min AMRAP:800m Row/Ski/1.5mile bikeMax DB Snatch -rest 2 min- 4min AMRAP:400m […]

CFCody WOD Murph Prep WOD #2 For Time:800m run/Row/Ski/Bike 48/40 cals5 Rounds of Cindy400m run/Row/ski/Bike 24/20 cals3 Rounds of Cindy200m Run/Row/Ski/Bike 12/10 cals1 Round of Cindy -25min cap- Cindy =5 Pull ups10 Push ups15 Squats PureFit WOD Murph Prep WOD #2 For Time:600m run/Row/Ski/Bike 40 cals5 Rounds of Cindy400m run/Row/ski/Bike 20 cals3 Rounds of Cindy200m […]