CFCody WOD 2 Rounds: 20 Power Cleans (135/95)(95/65) 25 Push ups 20 Front Squats (135/95)(95/65) 25 Pull ups 20 Push Jerks (135/95)(95/65) 25 Wall Ball (20/14) Goal= sub 20 min PureFit WOD 2 Rounds: 20 DB Power Cleans 15 Push ups 20 DB Front Squats 15 Pull ups 20 DB Push Jerks 15 Wall Ball *Can use […]

Active Recovery Day! Open Gym @ 5:30AM & 5:30PM Optional WOD on the 3 min x 7: 15 Goblet squats (70/55) 12 DB alt. snatch (70/55) 15/12 cal row/ski/bike/200 meter run

CFCody WOD 100 DB Box Step over * *EMOM perform 3 DB/KB clean & jerks (35/25). Take clean & jerks from the floor. The goal is to use 2 DB/KB. If using 1, perform 2 clean & jerks on each side EMOM. Goal = Sub 15 min *Use a Box height that allows you to […]

CFCody WOD 10 min AMRAP: 10 Cal row/ski/bike/200 m run 10 KBS (70/55)(55/35) 10 Push Press (95/65) rest 3 min 10 min AMRAP: 10 Cal row/ski/bike/200 m run 10 Deadlifts (225/155)(205/105) 10 Toes 2 Bar/weighted sit up/med ball sit up PureFit WOD 8 min AMRAP: 10 Cal row/ski/bike/200 m run 10 KBS 10 DB Push […]

“Anna” For Time (with a Partner) 1 mile Run 90 Box Jump Overs (24/20 in) 80 Kettlebell Swings (55/35 lb) 70 Burpees 60 Wall Ball Shots (20/14 lb) 50 Plate Overhead Lunges (35/25 lb) 40 Toes-to-Bars 30 Kettlebell Snatches (55/35 lb) 20 Pull-Ups 1 mile Run Repeat back up the ladder to the top. Wear […]