CFCody WOD For Time:1000m Row400m Run 750m Row400m Run 500m Row400m Run 250m Row400m Run *If you can not run, choose 2 different modalities each set Rowing substitutions: 1,000-meter Ski-erg, 2500-meter Echo Bike750-meter Ski-erg, 1,875-meter Echo Bike500-meter Ski-erg, 1,250-meter Echo Bike250-meter Ski-erg, 625-meter Echo Bike Calories for the Bike 1000m = 60/50750m = 46/38500m = […]

Active Recovery Day! Open gym @ 5:30-6:30am & 5:30-6:30pm Optional WOD Pre-WOD – 8min EMOM:10-20sec Handstand hold 3 Rounds for time:15 DB Push Press (50/35s)(35/20s)50ft DB front rack Lunges (same weight)50 Double unders/75 single unders  

CFCody WOD 10 Rounds for time:3 Bar Muscle ups5 50ft shuttle runs (25ft down + 25ft back) = 1 shuttle Bar Muscle ups subs3 Chest to Bar pull ups3 chin over the bar pull ups3 strict pull ups Post WOD FinisherNot for time:30 strict pull ups*can use a band but no kip. PureFit WOD 8-10 […]

CFCody WOD 20min AMRAP with a Partner:10 Sumo Deadlift High Pulls (75/55)10 Wall Balls (20/14) -Partner completes entire round then switch-One person working at a time. PureFit WOD 20min AMRAP with a Partner:10 KB Sumo Deadlift High Pulls 10 Wall Balls  -Partner completes entire round then switch-One person working at a time.  

Complete as many reps as possible in 20:00 of: Teams of 22 chest-to-bar pull-ups2 burpee box jump-overs (20/24 in)4 chest-to-bar pull-ups4 burpee box jump-overs (20/24 in)6 chest-to-bar pull-ups6 burpee box jump-overs (20/24 in)… continue to add 2 reps to each movement in the sequence until time expires.