WOD – MURPH PREP 10:00 EMOM:Cindy3 Pull-Ups6 Push-Ups9 Squats*add 1 rep each round, not to exceed Cindy -2:00 Rest- 10:00 EMOM:150m Sprint / (4) 50ft Shuttles PUREFIT 8:00 EMOM:Cindy3 Pull-Ups/Ring Rows6 Push-Ups9 Squats*add 1 rep each round, not to exceed Cindy -2:00 Rest- 8:00 EMOM:100m Sprint / (3) 50ft Shuttles

CFCody Team WOD Teams of 2For Time:40 Burpees150 Double Unders/225 single unders40 Left Arm DB Snatch (25/35)40 Right Arm DB Snatch400m Run/500m Row/Bike (20/24)80 Single Arm OH DB Lunges400m Run/500m Row/Bike (20/24)40 Left Arm DB Snatch40 Right Arm DB Snatch150 Double Unders/225 Single Unders40 Burpees *One person working at a time, divide reps however. Run […]

CFCody WOD 3 sets:9-7-5Deadlift (125/185)(95/135)Hang Power CleansFront Squat -rest 3 min b/t sets- FinisherNot for time:50 Good mornings-You choose load PureFit WOD 15-12-9-6-3DB DeadliftsDB Hang Power CleansDB Front Squats FinisherTABATA x 4minBanded Good morningsPlate Overhead hold

CFCody WOD Skill Practice10min ClockHandstand/Handstand Walk Practice 14min AMRAP:3-6-9-12…T2B/K2E/V-ups/weighted Sit ups1-2-3-4…Wall Walks Wall Walk progressionShorten distanceInchworm + Push upBear Crawl (25ft = 1)14 Plank shoulder taps = 1 PureFit WOD 14min AMRAP:3-6-9-12..weighted sit upsPlank shoulder tapsCalories

Active Recovery Day Open Gym Opportunities5:30-6:30am & 5:30-6:30pm Optional WOD 4 Rounds:800m Run/Row/Ski/bike (48/40)-rest 3 min b/t rounds Finisher30 GHD Back extensions