CFCody WOD Skill/Strength6 sets for load:1 Snatch Balance + 2 OHS -lift every 90sec- “Annie”50-40-30-20-10Double UndersSit ups Jump Rope subs15-12-9-6-3 Calories -This is a GLORY BOARD WOD. Make sure every rep is FULL range of motion. It must be completed as it is written in order to make the Glory Board. Record results on the […]

CFCody WOD 5 x 2:30min Rounds:450/500m RowMax rep Deadlift (125/185)(105/155)(55/75)-Rest 1min b/w rds- PureFit WOD 4-5 x 2:30min Rounds:8 KB deadlifts12 DB Push PressMax Calories-rest 1 min b/w rds-

Active Recovery Day Open Gym 5:15am – 6:15am5:30pm – 6:30pm Optional WOD 10min EMOM:3 Bar Muscle ups10 Hand release push ups Bar Muscle up ProgressionJumping bar Muscle upBanded Bar Muscle upChest 2 Bar pull upstrict pull up or For time:100 air squats25 Toes 2 Bar/Knee raises50 DB step ups25 T2B100 air squats-use 2 DB, hold however.

CFCody WOD 8 min AMRAP:24 KBS (35/53)6 Shuttle sprints 1 shuttle = 25ft down & 25ft back Post WOD10 Turkish gets ups/arm-use single DB or KB PureFit WOD 14min AMRAP:8 KBS4 shuttle sprints16 weighted sit ups4 shuttle sprints8 DB goblet hold step ups4 shuttle sprints

CFCody WOD 3 Rounds For Time:24/30 Cal Bike/row/ski/400m Run15 Hang Power Cleans (105/155)(75/115)(35/45) PureFit WOD 2 rounds:24 Calories/300m run15 DB deadlifts24 Calories/300m run15 DB Hang Power cleans24 Calories/300m run15 DB Push press-rest 1 min-