CFCody Team WOD Teams of 2: 5 rounds each7 double KB Russian Swings (25s/35s)7 Double KB Front Rack Reverse Lunges7 Double KB Shoulder to Overhead7 Double KB Front Rack Squats7 Double KB Deadlifts400m run/row/ski/bike (20/24) (together) *Partner 1 completes the KB complex, then partner 2 completes the KB complex, then they both run together.

CFCody WOD 12 Days of Christmas Day 9:5min Max Wall Balls (14/20)(8/10ft)-Fight for depth & target 3 Rounds:400/500m Row/Ski/Bike (20/24) 400m run21 Burpees15 Box Jump overs (20/24) PureFit WOD 3 Rounds:400m Row/Ski/Run/Bike (20)21 Slam Balls15 Box jumps/steps9 up downs/burpees

CFCody WOD 12 Days of Christmas Day 8:Max Goblet Hold Wall Sit (25/35)-Hips & knees must be parallel throughout hold-Back against the wall, weight held in goblet/front rack position-Must use prescribe weight to WIN StrengthBack Squat (12min)3-2-2-1-1-1-start at 60-70%-build each set-lift every 2min For Time:21-15-9V-ups/GHD sit upsKBS (35/55)(25/35)-50 double unders after each set or :40sec […]

Active Recovery Day Open gym – 5:15-6:15am & 5:30-6:30pm*make sure to check the Holiday Schedule posted on the website Optional WOD “Linda”10-9-8-7-6-5-4-3-2-11.5 x your Bodyweight Deadlift1 x your bodyweight Bench Press.75 x your bodyweight Squat Clean

CFCody WOD 12 Days of Christmas Day 7:2min MAX Bike Calories For Time:20 Overhead Squats (95/135)(65/95)(35/45)9 Muscle Ups (bar or ring)400m run/row/ski/bike (20/24) 15 Power Snatch (95/135)(65/95)(35/45)6 Muscle ups300m run/row/ski/bike (12/15) 10 Squat Snatch (95/135)(65/95)(35/45)3 Muscle ups200m Run/row/ski/bike (10/12) Muscle up SubsJumping bar or ringlesson reps2 pull ups + 2 ring/bar dips = 1 muscle […]