CFCody WOD Every 4 min x 4-5 sets:400m Run/Row/Ski/Bike (20/24)AMRAP with remaining time:2 burpees to plate4 plate ground to overhead6 Plate OH reverse lunges (each leg)12 plate counter balance squats-rest 1 min between sets- *start where you left off in the AMRAP PureFit WOD Every 4 min x 4 sets:300m Run/Row/Ski/Bike (15)AMRAP with remaining time:2 […]

Active Recovery Day Open gym5 – 6am & 5:30-6:30pm Optional WOD3-5 rounds:800m Run/Row/Ski/Bike (40/48)50 air squats20 GHD sit ups/30 ab mat sit ups  

CFCody WOD Glory Board Workout #2 “Jackie”For Time:1000m Row50 Thrusters (35/45)30 Pull ups Optional Post WODBack Squat – lift every 2-3min5-5-5-5-5-build each set Workout Tips#1- Row Smart   #2- Break Thrusters early – avoid hitting failure #3 – Protect your Pull ups Finish Time guide: PureFit WOD “DB Jackie”1000m Row50 DB Thursters30 Ring Row/Pull ups Optional […]

CFCody WOD 10-9-8-7-6-5-4-3-2-1Bench Press/Floor Press Tall Box Jumps (24/30)(20/24) or DB step upsAlternating single leg V-ups (each side)-200m Run/row/ski/bike (10/12) after the EVEN sets- -choose a challenging weight for bench press or floor press PureFit WOD 10-9-8-7-6-5-4-3-2-1Bench Press/Floor Press DB step upsAlternating single leg V-ups (each side)/weighted sit ups-200m Run/row/ski/bike (10/12) after the EVEN sets-

Team WOD 4 stations, :30 at each station :30 rest while moving onto the next stationStation 1: Box jump overs (20/24″)Station 2: Wall walksStation 3: Row for caloriesStation 4: Abmat sit-ups*teams of 2-4*7 rounds (28:00)