CFCody WOD For Time: 1000 meter Row/Ski/Run 800 meter Run/Row/Ski 50 KBS (53/35)(35/25) 40 Push Press (115/75)(95/65) 500 meter Row/Ski/Run 400 Meter Run/Row/Ski 25 KBS 20 Push Press -25 min Cap- Cal Bike Options 1000 meters = 40/35 800 meters = 35/30 500 meters = 30/25 400 meters = 25/20 *If you’re not running switch […]

CFCody WOD Strength/Skill Every 90 sec for 8 sets complete: 1 Squat Clean *Start moderate-heavy and build to heaviest single rep WOD 3 Rounds 300 meter run/row/ski 10 C2B Pull ups 21 Deadlifts (225/155)(155/105) PureFit WOD 3 -4 Rounds 300 meter run/row/ski 10 pull ups/ring rows 12 KB/DB Deadlifts 14 med ball sit ups *Can […]

Active Recovery Day! Open Gym & Mobility @ 5:30am and Open Gym @ 5:30 PM

CFCody WOD EMOM x 21: Min 1: 12/10 cal row/ski/bike or 200 meter run Min 2: 9-12 Burpee Box jumps (24/20)(20/16) Min 3: *12/12 DB step back lunges (athletes choice) *Lunges: 12 reps/leg, can choose to hold DB in a goblet hold or hold 2 DB in the Front rack position. PureFit WOD EMOM x […]

CFCody WOD Back Squat @ 65-75% of 1RM (15-20 min) 5×5 (20×1) -Tempo squat: down for 2 counts, explode out of the bottom, hold for 1 count at top -rest 2 min b/t sets- *This should be heavier than last week’s 5×5. WOD 10 min AMRAP; 15 Wall Balls (20/14)(14/10) 25 Double Unders/ 50 single […]