CFCody WOD 2 Rounds 20 Alternating DB Snatch (50/35) 100′ weighted Lunge (50/35) 5 Rope Climb 20 Alternating DB Snatch 100′ weighted Lunge Goal: Sub 16 min Lunges: can hold 1 or 2 KB/DB.  Carry Overhead, front rack, suitcase….switch as needed. Rope Climb Subs 25 Knees to Elbows 5 Wall Walks 10 strict pull ups PureFit […]

Active Recovery Day! Optional WOD 200/180 Cal Bike/Row/Ski  *Every :90 sec complete 6 Box Jump (30/24) Goal is 20 min

CFCody WOD 21-15-9 Calories Push Press (115/75)(75/55) rest 1 min 9-15-21 Calories Overhead Squats (115/75)(75/55) Running Options 21 calories = 400 meters 15 calories = 200 meters 9 calories = 100 meters PureFit WOD 21-15-9 Calories DB Push Press -rest 1 min- 9-15-21 Calories PVC pipe OHS or Goblet squats Running Options 21 calories = 400 […]

CFCody WOD 0-10 min: Run 1200 meters + Max Rounds of “Cindy” (5 pull up, 10 push up, 15 squats) 10-20 min: Run 1200 meters + Max Rep Power Clean (185/125)(135/95) 20-30 min: Run 1200 meters + Max Rep Burpee Box Jumps Notes: Goal is to hold 7 min miles or less for each interval. If you […]

CFCody WOD Teams of 2: 150 Wall Balls 100 Burpees 50 KB DL 800m Run *One person working at a time.  Complete the run together.