Barbell ComplexBuild to a heavy, 1 Power Clean+1 Front Squat+1 Push Jerk WOD3 Rounds for time:10 Squat Cleans (135/95)(95/65)10 Push Jerks PUREFIT 3 Rounds for time:10 Medball cleans10 Medball press400 M Row/Ski

CFCody Team WOD Teams of 2:Buy in: 200 Double Unders10 Alternating rounds:2 Clean & Jerks (205/125)(185/105)(135/85)12 Toes 2 Bar/weighted sit ups/GHDBuy out: 100 Bar facing Burpees -Clean & Jerks are meant to be heavy. Divide double unders & Burpees up however

CFCody WOD 5min: Single DB Box Step ups(50/35)(35/25)5min: Calories 4min: Single DB Devils Press4min: Calories 3min: Single DB Reverse Lunges3min: Calories 2min: Single DB Thrusters2min: Calories 1min: Single DB Lateral Burpees1min: Calories -Alternate hands as desired. -to allow for machines, have some start with calories and others DB movement. PureFit WOD 4min: Single DB Box […]

CFCody WOD Strength1RM Deadlift – 20min clock -Record this number, We will use it to determine our percentages for our new Strength cycle starting next week Conditioning 4 Rounds:400 m Run/Row/Ski/Bike (20/15)8 Shoulder to Overhead (185/135)(135/95)(95/65)16 Box Jump Overs PureFit WOD Strength5-5-3-3-1-1-1KB Deadift -increase weight each set if can Conditioning 3-4 Rounds:400m row8 DB Push […]

Active Recovery Day Open Gym @ 5:30 am & 5:30pm Optional WOD 8-10 rounds:15 ab mat sit ups15 Russian KBS (73/55)(55/35) -starting with 0:00, every 3 min complete ‘Wall to cement to Wall” single DB farmers carry 25min cap.