CFCody WOD Strength/Skill EMOM x 10 min 3 Hang Power Snatch *Build in weight for the first 5 min, then hold across for the remaining 5 min. WOD AMRAP x 6 min 10/8 cal Bike/Row/Ski 6 hang power snatch (115/75)(75/55) -rest 3 min- AMRAP x 6 min 10/8 cal Bike/Row/Ski 6 hang power snatch (95/65)(65/45) […]

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

CFCody WOD Extended Warm-up – 8 min tops -work on bar or ring Muscle up, C2B pull up, Pull up progression WOD Every 5 min for 4 sets 500 meter row/ski 15 tall Box jumps (30/24)(24/20) Max Muscle up/C2B/Pull up with remaining time *No rest b/t sets, begin the next set exactly every 5:00. PureFit […]

CFCody WOD 5 Sets for Load: 3 Power Cleans 3 Front Squats 3 Shoulder to Overhead -rest as needed b/t sets- *start moderate & build to heavy Partner Finisher 4 sets EACH 24 air squats 12 burpees *Partner 1 completes a full round while partner 2 rests. PureFit WOD 2 Rounds: 6 shuttles runs 3 […]

Parner WOD 8 rds Each- Congo Style: Partner 2 can not start until Partner 1 has completed the exercise in front of them. 3 Hang Cleans (205/135)(185/115) 5 Strict Pull-Ups 7 Burpees MWOD If time after the wod, work on this often neglected area: Elbow and forearm smash/recovery – Lying on your side, rotate bottom arm […]