CFCody WOD 12 Days of Christmas Challenge Day 6:2 min MAX Burpees to a target-Up-downs will not be considered for prizes, must be full Burpees-Target must be 6″ above hands when they are lifted overhead 3 Rounds:200m Run/Row/Ski/Bike (10/12)20 Dbl DB Push Press (25s/35s)200m Run/Row/Ski/Bike10 Deadlifts (155/225)(125/185)(95/135) PureFit WOD 12 Days of Christmas Challenge Day […]

Partner WOD: break up however you want AMRAP 25:100-m farmers carry (35/50 lb)20 double-DB front-rack box step-ups (20/20 in)200-m run together

12 Days of Christmas Challenge Day 5:MAX Strict Pull ups ( 2 Attempts)-As soon as you come off the pull up rig your attempt is over.-Put your total on the board in order to WIN CFCody WOD 9 rounds for time:2 ring muscle-ups or 5 pull-ups + 5 ring dips15 wall-ball shots (14/20 lb) (9/10 […]

12 Days of Christmas Challenge Day 4:500m row for time-Make sure to put your time on the board in order to WIN CFCody WOD EMOM 20:Min 1 | :30 handstand holdMin 2 | :30 bar hang holdMin 3 | :30 max handstand push-upsMin 4 | max-cal Min 5 | rest– Accumulate :30 in the holds. PureFit […]

Open Gym: 5:15am and 5:30pm WOD For load:5-5-3-3-1-1-1Deadlift– Start at 75% of 1-rep max.– Build to a heavy 1-rep-max deadlift.