CFCody WOD Fight Gone Bad 1 min @ each movement for MAX reps 3 Rounds:Wall Balls (14/20)(9ft/10ft)Sumo Deadlift High Pull (55/75)Box Jumps (20/24)Push Press (55/75)Calories-1 min rest *GOAL is consistancy, keep track of how many reps each round. Score = total reps PureFit WOD Fight Gone Bad 1 min @ each movement for MAX reps 3 […]

CFCody WOD Teams of 216 sets (8 each)400m Run/Row/Ski/Bike (20/24) -I go, you go format-rest as your partner goes-Total time = score PureFit WOD Teams of 210 sets (5 each)400m run/row/ski/bike (20) -I go, you go format-rest as your partner goes-Total time = score

Active Recovery Day Open Gym 5-6am & 5:30-6:30pm Optional WOD 8min clockheavy 3 rep Squat Clean-build to workout weight Pre-Workout1min clockevery :20sec (3 reps total) complete1 squat clean @ workout weight 12min AMRAP:15 pull ups3 Squat Cleans (165/245)

CFCody WOD 5 Rounds for time:4 Wall Walks8 chest to wall HSPU48 Double Unders Wall Walk Proressionshorten distanceinchworm + push up Chest to Wall HSPU progressionkipping back to wall HSPUbox pike push upsseated DB Press PureFit WOD 4 Rounds:3 Wall Walks/6 inchworm + push ups8 seated DB press48 single unders/10 Calories

CFCody WOD Death Zone – Teams of 4:15sec Bike :30sec Bike:45sec Bike:60sec Bike:45sec bike:30sec Bike:15sec Bike -1 team per bike-Rest while teammate rotate turns-total Calories = score Finisher3 Rounds10 single leg Box step up (each leg)1:00 gun plate hold-add weight to step ups as desired-choose a challenging weight for plate hold PureFit WOD Death Zone – […]