CFCody WOD 7 x 1min Rounds:21 Double Unders7 BurpeesMax Deadlifts (225/315)(185/225)(95/135)-Rest 2 min- PureFit WOD 7 x 1min Rounds:21 Single Unders7 Burpees/Up downsMax KB Deadlifts-Rest 1-2min-

CFCody WOD For Time:50-40-30Wall Balls (14/20)5-4-3Ring or Bar Muscle ups Muscle up SubsStrict Pull upsChest 2 Bar pull upsMuscle up ring transitions Finisher1 set:30 V-ups40 Tuck ups50 Hollow Rocks PureFit WOD 50-40-30Wall Balls15-12-10Pull ups Finisher1 set:20 V-ups30 Tuck ups40 Hollow Rocks

Active Recovery Day Open Gym 5:30-6:30am & 5:30-6:30pm Optional WOD Power Snatch3-3-3-3-3-3-3-build to a 3RM *After you find you Max, take 75% and complete As Many Reps As Possible. Conditioning10min AMRAP:10 Thrusters (85/115)10 Power Snatch (85/115)

CFCody WOD 2 sets:-3min-400m Run + Max rep T2B/Knee raised/weighted sit ups with remaining time-3min-400m Run + Max rep KBS (55/70)(55/35)(35/25) with remaining time-3 min-400m Run + Calories with remaining time PureFit WOD 2 sets:3 min300m Row + Max med ball sit ups with remaining time.3 min300m Row + Max KBS with remaining time3 min300m […]

CFCody WOD Nutrition Test WODWith a 22min Clock…0:00-12:001 Mile run/1600m row/ski/Bike (96/80)12:00-22:0010min AMRAP of Cindy:5 Pull ups10 Push Up15 Squats *Use Scorecard to record EXACTLY how you completed the workout.  We will re-test this in 30 days.  PureFit WOD Nutrition Test WODwith a 16min Clock…0:00-9:00min800m Run/Row/Ski/Bike (40)9:00-16:007min AMRAP of Cindy:5 Pull ups10 Push ups15 Squats […]