STRENGTHBack Squat: Build to heavy set of 3 Reps WODOn the 3:00 x 7 Rounds:400m run/row/ski8 Front Rack Box Step Ups (95/65, 75/55) PUREFIT STRENGTH: Goblet/DB squat- 5-5-5-3-3 WODOn the 3:00 x 6 Rounds:300m run/row/ski8-12 Step ups (with weight or body weight)

CFCody Team WOD Teams of 2:8 min AMRAP:80 Overhead Squats80 Burpees over the barMax Calories (together) 4 rounds – Increase wt each round Round 1: (95/65)(45/35)Round 2: (115/85)(75/55)Round 3: (135/95)(95/65)Round 4: (155/105)(115/85)

CFCody WOD 300 Double Unders2 mile run/3200 meters100 Toes to Bar/Knees to Elbows/weighted sit ups *Partition reps however…Make this your own today! -30 min Cap- Strategy Examples:4 Rounds: 75 Double Unders, 800m run, 25 T2B1 mile run, 10 rounds of: 30 Double Unders + 10 T2B, 1 mile run PureFit WOD 800m Row/run/ski 8 Rounds […]

CFCody WOD Strength – DeadliftBuild to a heavy set of 15 For Time:200m Farmers Carry (50s/35s)60/40 Calories/600m run20 DB Step up overs (50s/35s)60/40 calories/600m run20 DB Step up overs60/40 calories/600m run200m Farmers Carry -30min Time cap- PureFit WOD Strength-Deadlift 5-5-5-5 @ the same weight For Time:200m Farmers Carry (50s/35s)60/40 Calories/600m run20 DB Step up overs […]

Active Recovery Day Open Gym @ 5:30am & 5:30pm Optional WOD 5 Rounds:50 Air Squats400m Run/row/ski30 Sit ups20 Push ups10 Strict Pull ups -40min cap-