CFCody Team WOD Teams of 3:90-60-30Toes 2 Bar/Knees to Elbows/weighted sit upsFront Rack Lunges (75/55) *After Each round complete90 Overhead Squats (75/55)

CFCody WOD For Time:1500/1200m Row1200m Run-rest 3 min- 1000/800m Row800m Run-rest 3 min- 500/400m Row400m Run *If you do not run, choose 2 different machines. PureFit WOD For Time:1000m Row800m Run-rest 3 min- 800m Row600m Run-rest 3 min- 400m Row200m Run *If you do not run, choose 2 different machines.

CFCody WOD Strength – Strict PressBuild to a heavy set of 8 Conditioning4 Rounds:1 min: Max Rope Climbs1 min: Max DB shoulder to Overhead (50s/35s)(35s/25s)1 min: Max Lateral burpees over DB1 min: Rest *Goal is to Choose a weight and rep scheme that allows for consistency. Rope Climb subsstrict pull ups3 pull ups + 3 […]

CFCody WOD Strength – Back SquatBuild to a Heavy set of 15 Conditioning‘Cindy’20min AMRAP:5 Pull ups10 Push ups15 Air Squats *This is a GLORY BOARD WOD. Those planning to compete for a spot on the glory board, fight for every rep. chin over the bar pull ups, chest to deck push ups, full depth squats. […]

CFCody WOD 5 Rounds for Time:400m Run30 Ab Mat sit ups15 Deadlifts (205/145)(155/105) -35min Time Cap- PureFit WOD 4-5 Rounds for Time:300m Run25 Ab Mat sit ups10 KB Deadlifts -30min Time Cap-