WOD5 rounds for time of:15/18-cal row (scale to 12/15 cal or 10/12 cal)12 deadlifts (105/155 lb)(75/115 lb)(35/45 lb)9 hang power cleansPost-workoutAccumulate:2:00 weighted plank hold PUREFIT 5 Rounds for Time:12 cals10 DB/KB Deadlift8 DB Hangcleans FINISHER: Accumulate 2:00 plank

WOD3 rounds for reps of:1:00 double-unders/single-unders/calories1:00 push presses (55/75 lb)(35/45 lb)1:00 air squats– No rest between movements.Post-workoutEvery 2:00 for 5 sets:3 thrusters PUREFIT 3 Rounds:45 Jumprope/cals:45 Push Press/seated press:45 Squats Finisher: 3:00 of core work; plank, situps, knee-ups, etc

CFCody Team WOD Teams of 2:100/80 Calorie Bike/Ski/Row/Run (800m)80 Wall Balls80 Box Jump Overs (20/24)400m Med Ball Run (switch at 200m)80 Slam Balls80 Partner Med Ball Sit ups100/80 Calories/800m Run *Perform med ball carry together*Divide reps & calories however    

CFCody WOD Chili Cook Off tonight during Friday Night Lights! Doors Open @ 4:30pm first heat around 5pm. If you’re not participating in the Chili Cook Off you are welcome to bring a side or beverage to share. No matter what, come prepared to determine the Chili Champ!! Open WOD 25.3 For time: 5 wall […]

CFCody WOD 4 Rounds with a partner:30 T2B/K2E/weighted sit ups400m Run/Row/Ski/Bike (20/24)-Divide t2b, run together. *Can do this individually or with a partner. If you choose to do it alone, cut the t2b reps in half. Finisher10min clock3 sets:Max distance Handstand walkor10min EMOM:10-20 HS or Plank hold shoulder taps PureFit WOD 4 Rounds with a […]