CFCody WOD Nutrition Test WOD – Retest 16min ClockBuy in: 500m Row/400m Run-Rest 2 min- AMRAP With remaining Time 10 Pull ups20 DB Snatch (50/35)30 Burpees40 KBS50 Wall Balls (20/14)40 KBS30 Burpees20 DB Snatch10 Pull ups-Complete this the EXACT same way as the first time. Use Scorecard to record new Score- PureFit WOD 14min ClockBuy […]

CFCody Team WOD Teams of 2-3: 25min AMRAPBuy In: 800m Row/Run/Ski/Bike (50/40)-All Teammates working at the same time immediately into… Max UNBROKEN sets of Wall Balls (20/14)-1 person working at a time, each teammate completes 1 UNBROKEN set of wall balls. After all teammates have gone, complete: 8 Handstand Push ups16 single or Dbl DB […]

CFCody WOD Strength: Deadlift (15min)Build to a 1RM 10 Rounds: (25min time cap)3 Power Snatch (115/85)(75/55)200/150m Row/Run/Ski/Bike (12/10)1 Rope Climb Rope Climb subshalf the distance3 strict pull ups + 3 K2E = 1 rope climb4 lay to stand rope pulls = 1 rope climb1 army drag with feet on slides(rig to garage door) = 1 […]

CFCody WOD For Time: (30min Cap)3 Rounds:50 sit up variation400m Run/Row/Ski/Bike (25/20)30 Burpees over the bar20 Front Squats (115/85)(95/65)-rest 2 min- Rd 1: 50 T2B/knee raisesRd 2: 50 GHD/weighted sit upRd 3: 50 ab mat Sit ups-Try to change up sit up variation every round if possible PureFit WOD For Time: (20min cap)3 Rounds:30 sit […]

Active Recovery Day Open Gym 5:30am & 5:30pm Optional WOD 7 sets:7 Calorie Bike7 SDHP (115/85)(75/55)7 Burpees over the Bar7 Push Press (115/85)(75/55)7 Wall Ball (20/14)-60 sec rest-