CFCody WOD 4 Rounds with a partner:30 T2B/K2E/weighted sit ups400m Run/Row/Ski/Bike (20/24)-Divide t2b, run together. *Can do this individually or with a partner. If you choose to do it alone, cut the t2b reps in half. Finisher10min clock3 sets:Max distance Handstand walkor10min EMOM:10-20 HS or Plank hold shoulder taps PureFit WOD 4 Rounds with a […]

Active Recovery Day Open Gym: 5:15-6:15am &5:30-6:30pm Optional WOD  16min Clock0:00 – 10:00min 1: Caloriesmin 2: Rest10:00 – 16:00Build to a heavy 3 Rep Shoulder to Overhead Finisher5 min ClockAccumulate as much time in an L-sit hold or 16min EMOM:Min 1: 10 Dbl DB Push PressMin 2: 8-10 CaloriesMin 3: 12 Med Ball Sit upsMin 4: […]

CFCody WOD Strength3 Sets:5 Front Squats-Build to workout load or slightly heavier 12min AMRAP:5 Chest 2 Bar pull ups25 Double unders5 Front Squats (125/185)(95/135)(55/75)25 Double Unders PureFit WOD 12min AMRAP:5 pull ups/ring rows25 single unders5 Dbl DB front squats25 single unders

CFCody WOD 3 Rounds:30 Russian KBS (35/53)15 Handstand push ups Finisher10 KB Turkish get ups (each arm) PureFit WOD 3 Rounds:30 Russian KBS10 Push ups400m Row/Ski/Run/Bike (20) Finisher5 KB Turkish get ups (each arm)  

Teams of 2: AMRAP 20:30 burpees40 alternating DB snatches (35/50 lb)200-m double-DB farmers carry (35/50 lb) *Break up reps and carries however you want