CFCody WOD Part 1: Snatch Build to a Heavy set of 2 (12min Clock)-These DO NOT need to be Touch & Go Part 2: 3 Rounds:500m Row/400m Run12 OHS (135/95)(95/65)21 T2B/Knee raises/weighted sit ups/GHD PureFit WOD Part 1: Rowing conditioning (9min):15 sec ON, :30 sec OFF:30 sec ON, :30 sec OFF:45 sec ON, :30 sec […]

Active Recovery Day!Open Gym @ 5:30am & 5:30pm Optional WOD For Time:30-20-10:Shuttle Runs (10 Meters)Calorie Bike Erg 200 Meter Farmer’s Carry (50’s/35’s) 30-20-10:Shuttle Runs (10 Meters)Calorie Bike Erg

CFCody WOD Bergeron “Beep Test”EMOM x ….15min MAX7 Thrusters(75/55)(45/35)7 Pull ups7 Burpees-How it works-Every min on the min you will complete all 3 movements until you can no longer complete all 3 movements within the min time frame. Modifications-choose a rep scheme where you can complete Pull ups UNBROKEN.-all 3 movements should be the same […]

CFCody WOD Strength/Barbell warm upWith a 8min Running ClockBuild to a Heavy 5rep Power Clean-Goal is to build heavier than workout weight. For Time: 50 Power Cleans (155/105)(115/75)300 Double Unders/450 Single unders (6:00 min cap here)1 mile run/2000m Row/1600m Ski/4000m bike -no partitioning. Must complete all Power cleans then move on to Double unders…. -25min […]

Teams of 2:P1: Row (your choice on meters)(Pace Setter)P2: 10 DB Single Arm Power Snatch+ 7 Box Jumps (rest with remaining time of P1’s row)WOD is complete when the team reaches 5000m’s