CFCody Team WOD Teams of 3: For Time 60/40 Calorie Assault Bike 60 Box Jump Overs (24/20) 60 Power Cleans (155/105) 60 Toes to Bar 60 Push Jerks (155/105) 60 Box Jump Overs (24/20) 60/40 Calorie Assault Bike 60 Box Jump Overs (24/20) 60 Power Cleans (135/95) 60 Toes to Bar 60 Push Jerks (135/95) […]

CFCody WOD Front Squat Build to Heavy Set of 3 Conditioning AMRAP 5: 15-12-9 Kettlebell Swing (70/53) Front Squat (135/95) Calorie Row Rest 5 Minutes AMRAP 5: 15-12-9 Kettlebell Swing (70/53) Front Squat (115/80) Calorie Row *choose a weight for the first interval that you could complete 25+ repetitions unbroken when fresh. *front squat weight […]

CFCody WOD 4 Rounds For Time: 400 Meter Run 4 Ring Muscle-ups 40 Double Unders *sub for Muscle-ups 4-6 Bar Muscle ups 12 chest 2 bar pull ups 8 pull ups + 8 ring dips PureFit WOD 4 Rounds For Time: 200 Meter Run or 300 meter row 12 wall ball 50 Single Unders or 15 step ups […]

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

CFCody WOD Sumo Deadlift Build to a Moderate Triple Conditioning On the 4:00 x 4 Rounds: 100′ Walking Lunge 15 Deadlifts (185/135) 15/10 Calorie Assault Bike/row OR 200 M Run *The deadlift should be a weight that athletes could complete at 25+ repetitions unbroken when fresh. PureFit WOD On the 4:00 x 4 Rounds: 50′ […]