CFCody WOD Workout EMOM x 18 MINUTES MIN 1 – 3 Hang Power Snatch (Building) MIN 2 – 9, 12, or 15 Toes to Bar MIN 3 – 9, 12, or 15 Handstand Push-Ups or Push ups *Athletes can choose which rep scheme they follow in the bodyweight movements. Power Snatch starts light then can […]

CFCody WOD 5 sets 20 Slam Balls (20/10) 20 DB suitcase Lunge (35/20)(20/10) 20/15 Cal Bike/Row/Ski -rest 2 min b/t sets- *2 out of the 5 sets are completed 30 slam balls & 30 lunges, calories remain the same. *Athletes choose any 2 sets to increase reps.  The remaining 3 sets remain as written. Example: set […]

Active Recovery Day Open gym & mobility @ 5:30am & Open Gym @ 5:30pm

CFCody WOD 5 sets of: 3 min AMRAP: The ‘Chief’ 3 Power Cleans (135/95)(95/65) 6 push ups 9 air squats -rest 1 min b/w sets- *Log total rounds completed. Start where left off in each set. *If you were unable to complete the Nutrition challenge WOD yesterday do it TODAY. PureFit WOD 3-4 sets of: […]

CFCody WOD Nutrition Matters Challenge WOD 16 min Clock: Buy-in: 500 meter Row -2 min rest- then AMRAP in remaining time of: 10 Pull ups 20 DB snatch (55/35)(3525) 30 Burpee/Up downs 40 KBS (55/35)(35/25) 50 Wall Balls (20/14) 40 KBS 30 Burpees 20 DB snatch 10 Pull ups *This is a 2 part test.  Record both […]