Open Gym 5:00-6:00 a.m. & 5:30-6:30 p.m. WOD5 Rounds for Time: (30 Minute Time Cap)40 Sit-Ups3 Rounds of “Cindy”200m Farmers Carry (50/35)’s *1 Round of Cindy=5 Pull-Ups10 Push-Ups15 Air Squats

Front SquatOn the 3:00 x 5 Rounds:5 Front Squats WODFor Time: (15 Minute Time Cap)50 Wall Ball (20/14) (1.5 Air Squats)50/40 Calorie Row/Ski (40/32 Cal Bike)50 DB Snatches (50/35)50/40 Calorie Row/Ski (40/32 Cal Bike)50 Wall Ball (20/14) (1.5 Air Squats) PUREFIT For Time: (18 Minute Time Cap)40 Wall Ball/Air Squats30 Calorie Row/Ski/Bike40 DB Snatches 30 […]

Open Gym 6:00 a.m. – 9 :00 a.m. WODFor Time: (30 Minute Time Cap)300 Double Unders (450 Single Unders, Plate Hops, or Reduce Double Under Reps)2 Mile Run (4,000m Row or Ski, 8KM Bike)100 Toes to Bar (Toes to as High as Possible, Knees to Chest, Sit-Ups, V-Ups, Reduce T2B Reps) *Partition However You’d Like

CFCody Team WOD Teams of 2-3:Buy in: 800m Run (together) 150 Burpees120 Pull ups90 Synchro Air Squats60 KBS (50/35)30 Handstand push ups/DB seated press Buy out: 800m Run (together) -30 min cap-

CFCody WOD Strength – Power Clean10 Rep Max 3 Rounds For Time:21-15-9Toes to Bar/Knee raises/weighted sit ups/GHD50 Double Unders/75 Single Unders21-15-9Squat Cleans (115/85)(95/65)50 Double Unders/75 Single Unders Double Unders Sub200m Run12/10 Calories *If sore from filthy 50, sub T2B appropriately PureFit WOD 3 Rounds:21-15-9weighted sit ups50 single unders15-12-9DB Squat Cleans50 single unders Single Unders Sub200m […]