CFCody Team WOD 30 Rounds: (15 each) 5 T2B/K2E/Weighted sit ups 3 Burpees over the bar 1 Clean & Jerk (135/95)(95/65) *Teammate completes entire round then swap.  1 person working at a time.  

CFCody WOD 4 sets: 7 Hang power cleans (115/85)(95/65) 14 Box Jumps (24/20) 7 c2b Pull ups/pull ups 14 Front Rack Reverse Lunges (115/85)(95/65) -rest 1 min after each set- *Stay consistent with each set. PureFit WOD 4 sets: 7 DB hang power cleans 14 Box Jumps 7 Pull ups 14 DB Front Rack Reverse Lunges […]

CFCody WOD 27-21-18-15 Wall Ball DB Snatch (55/35)(35/25) *400 meter run/row/ski/bike(25/20) after each set PureFit WOD 27-21-18-15 Wall Ball DB Snatch *200-400 meter run/row/ski/bike(25/20) after each set

Active Recovery Day! Open Gym @ 5:30 am & 5:30pm Optional WOD  

CFCody WoD Every 2min x 5: 10 Deadlifts (225/155)(185/135) 8 Burpee’s over the bar Rest 2 min Every 2min x 5: 10 Push jerks (115/85)(95/65) 10 KBS (70/55)(55/35) PureFit WoD Every 2min x 5: 10 DB/KB Deadlifts 8 Burpee’s over the DB/Updowns Rest 2 min Every 2min x 5: 10 KB/DB Push press 10 KBS