CFCody WOD 3 Rounds:600m Run-1min rest- 400m Run-1min rest- 200m Run-1min rest- Run substitutions:600m = 750m row/ski/1800m bike400m = 500m row/ski/1250m Bike200m = 250m row/ski/700m bike PureFit WOD 3 Rounds:400m Run/row/ski/bike 1000m -1min rest- 300m Run/row/ski/bike 800m -1min rest- 200m Run/row/ski/bike 600m-1min rest-    

Active Recovery Day Open Gym  5:30-6:30am & 5:30-6:30pm Optional WOD Strength4 sets:10 Good Mornings-build in load as able 12min AMRAP:25/36 Calories72 Double unders  

CFCody WOD Skill Work – 10 min clockMuscle up Practice-Ring or Bar-use this time to work mechanics  5 Rounds:5 Ring Muscle ups10 Box Jumps (20/24)20 Ab mat sit ups Muscle up progressionRing transitionsjumping bar or ring Muscle upsBanded bar Muscle upsBurpee Chest to barBurpee pull up PureFit WOD 4 Rounds:5 strict banded pull ups10 Box […]

CFCody WOD For Time:100 Hang Power Snatch (45/65)100 Push Press100 SDHP100 Front Squats -Reduce reps to 70 or 50 to allow to complete each movement in 5-6min-can choose to complete with a partner, one person working at a time. PureFit WOD 3-4 Rounds:16 DB Hang Snatch16 single DB Push Press16 KB Sumo deadlift high pull16 […]

WODTeams of 2, for time:40 DB presses (35/50 lb)(25/35)(15/25)160 air squats60 DB push presses120 air squats80 DB push jerks80 air squats*divide reps between partners however