CFCody Team WOD Teams of 2: 5 Rounds: 1 min KBS (70/55)(55/35) 1 min burpee box jump overs 1 min T2B/Med Ball sit ups/weighted sit up 1 min Hang Power Clean (115/85)(95/65) 1 min Calorie row/ski/bike *Teammates will alternate movements, one person working at a time.

CFCody WOD Strength (20 min) Deadlift 5-5-3-3-3 Conditioning AMRAP 12 min 3 Squat Clean (185/135)(115/75) 6 Bar Facing Burpee 9 Wall Ball (20/14) Goal: 8+ Rounds PureFit WOD AMRAP 12 min 3 DB or Med Ball Squat Clean 6 Burpee over DB 9 Wall Ball (20/14)  

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 […]