CFCody WOD For Time: 21-15-9 Deadlifts (225/155)(185/125) Pull ups -No Rest- 15-12-9 Bar Muscle ups/t2b/HSPU/Push ups Wt front rack walking lunges (55/35)(35/20) *wt in each hand for lunges *Choose a gymnastic movement you can stay consist with **scale rep scheme in first couplet to 15-12-9 and 12-9-6 in second couplet if needed. -20 min cap- […]

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

CFCody WOD Strength/Skill Split Jerk 5-4-3-3-3 *Goal of this session is to get comfortable in proper split landing position/recovery. Conditioning 7 Rounds: 40 Double unders/80 single unders 10 shoulder to Overhead (115/85)(95/65) PureFit WOD Strength/skill 5-5-5 KB/DB strict press -5 push ups after each set Conditioning 2 rounds: 40 single unders 10 DB/KB push press […]

CFCody WOD Strength/Skill *Use this as an extended warm-up 3 set: 1 Power Clean 1 Front Squat 1 Hang Squat Clean *light loading to start. build to workout weight by the 3rd set. Conditioning 3 sets ON THE 6 min: 400 meter run 12 burpee’s over the bar 9 Squat Cleans (155/105)(115/75) *Record times for […]

Teams of 2: 1 person working at a time. 100 Box Jumps then: 8 rounds 20 DB Power Clean 200″ DB Front Rack Walk Then: 100 Box Jumps Mobility: Post WOD: 1)Couch Stretch:  mobilize in this position 1-2 minutes per leg, remember to activate glute and keep an upright torso. Breathe!!  A little tidbit: the […]