CFCody WOD 10 Rounds For Time:3 Clean & Jerks (155/105)(115/85)200m Run/row/Ski/bike (15/12)1 Round of ‘Cindy’ Cindy =5 Pull ups10 Push ups15 air Squats -30min cap- PureFit WOD 6-8 Rounds:3 DB Clean & Jerks200m run/row/ski/bike (12 cals)1 Rounds of ‘Cindy’ Cindy =5 Pull ups10 Push ups15 air Squats -20min cap-

CFCody WOD Strength – Back SquatHeavy set of 8 Conditioning20 min AMRAP:5/4 cal bike/row/ski100m Farmers Carry (50s/35s)10/8 cal bike/row/ski100m Farmers Carry15/12 Calories100m Farmers Carry….continue to add5/4 calories until 20min cap. PureFit WOD Strength – Tempo squats8-6-4-2*3 count down 1 count up Conditioning:18 min AMRAP:8 cal bike/row/ski100m Farmers Carry 8 cal bike/row/ski100m Farmers Carry12 Calories100m Farmers […]

Active Recovery Day Open Gym – 5:30am & 5:30pm Optional WOD: 20-40-60-80-100Double Unders2-4-6-8-10Hang Power Snatch (115/85)(95/65) immediately into… 30 sit ups + 1000m run30 sit ups + 800m run30 sit ups + 600m run30 sit ups + 400m run30 sit ups + 200m run 30min time cap

CFCody WOD Strength – Heavy 1 Rep (15min tops)Deadlift For Time (20 min cap)150 Wall Balls (20/14)*Every 2 min complete 18/14 cal row/ski/bike/200m run PureFit WOD Strength – 3-3-3-3Romanian Deadlift *build in weight if possible For Time: (15min Cap)100 Wall Balls*Every 2 min complete 14 cal row/ski/bike/200m run

CFCody WOD – 5 Rounds of – 4min AMRAP:30/21 Calories15 Burpee Box JumpsMax shuttle runs -rest 3 min – *Garage door to pull up rig = 1 shuttle run PureFit WOD – 3-4 Rounds of –4min AMRAP:18 calories12 up-down step upsMax shuttle runs -rest 3 min- *Garage door to Pull up rig = 1 shuttle […]