CFCody WOD Today is the LAST day of the HABITS Challenge. Participants make sure to get on the InBody Machine & re-test the test WOD. 3 Rounds:7 min AMRAP:400/500m Row/Run/Ski/Bike (20/24)10 Deadlifts (135/185)(105/155)(65/95)-rest 2 min–Pick up where you left off in the AMRAP PureFit WOD 3 Rounds:5 min AMRAP:300m Row/Run/Ski/Bike (12)10 KB Deadlifts-rest 2 min–Pick […]

CFCody WOD HABITS challenge Post Test WOD 16min clock800m Run/Row/Ski/Bike (40/48) -Rest 2min- AMRAP in remaining time:40 Wall Balls (14/20)30 Burpees20 Box Jumps10 Clean & Jerks (115/85)(85/65) *Use a New scorecard to record your results*Complete this EXACTLY the same way as the first time. HABIT Challenge participants – get on the InBody today or tomorrow.  […]

Active Recovery Day Open Gym5:15am-6:15am5:30pm-6:30pm Optional WOD StrengthEMOM X 64 Push Jerks-Build in load Conditioning4 Rounds for Time:14/16 Calorie Bike/Ski/Row/300m Run16 Box Jumps16 Shoulder to Overhead

CFCody WOD Strength3×5 Front Squats-Build in load as mechanics allow-Lift every 2min Conditioning30-20-10Thruster (65/95)(35/45)Ring Dips/Box Dips/Tricep Push ups PureFit WOD Strength3×5 Cyclist Squats-Build in load as mechanics allow Conditioning30-20-10DB ThrustersBox Dips-15 calories after each set

CFCody WOD Shoulder Prep/Pre WOD3 Sets:5 single arm DB overhead squats (R arm)25ft OH DB carry (R arm)5 Single arm DB OH squats (L arm)25ft OH DB carry (L arm)-If you can not hold DB OH during squats, complete squats with DB in front rack. Conditioning15min AMRAP:Min 1: 3 Bar Muscle ups/C2B pull ups/strict pull […]