Team of 2 WOD: 14 rounds for time: 200 meter run 3 Power Snatch (135/95) or (95/65) *Partner 1 completes entire round then switch with partner 2. Each Partner completes 7 rounds.

CFCody WOD 21 min AMRAP: 6/6 uneven KB front rack lunge (70/50) or (50/35) 15/12 cal bike/row 18 Toes 2 bar/knees 2 elbows/med ball sit ups *hold single KB in front rack on one side (opposite side unloaded). Complete 6 lunges on unloaded leg then switch kb and complete 6 lunges on the other unloaded […]

CFCody WOD Strength/Skill EMOM x 8: min 1: 5-8 pull ups min 2: 5 Touch N Go Deadlifts *progress the pull-ups as needed each min **building Deadlift each set to workout weight – use this as your warm-up Conditioning For Time: 10-9-8-7-6-5-4-3-2-1 Deadlifts (225/155) or (185/135) 1-2-3-4-5-6-7-8-9-10 pull ups/c2b pull ups/bar muscle ups PureFit WOD […]

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

CFCody WOD Strength/Skill – Back Squat – 15 mins 5 x 3 *tempo – 2 count decent *use same weight across for each set of 3 from last week’s heavy building set of 5. Conditioning 3 sets of: 100′ KB/DB farmers carry (70/53)  ***(Do not drop the KB/DB, set them down please) 10 burpee box […]