CFCody WOD 15 min AMRAP:200m run/Row/Ski/Bike (10/12)3 Rope climbs40 Double Unders/80 Single Unders Rope Climb Subs2 Devis press = 1 climb2 Stand to lay = 1 climb2 Strict Pull ups = 1 climb Finisher8-10 Turkish get ups (each arm)-with or without weight PureFit WOD 15min AMRAP:200m Run/Row/Ski/Bike (10)3 Devils Press40 single unders Finisher4 Turkish get […]

Active Recovery Day Open Gym 5:15am – 6:15am5:30pm – 6:30pm Optional WOD Heavy DayOverhead Squat 3-3-3Front Squat 3-3-3Back Squat 3-3-3-Start at 70-80% of OHS max-continue to build in weight throughout each set

CFCody WOD Pre-WOD skill work3 Sets::10sec Pronated pull ups:30sec rest:10sec Mix grip pull ups:30sec rest:10sec Supinated Pull ups:30sec rest 5 Rounds for time:7/9 Calories/100m run12 C2B Pull ups/chin over the bar/banded strict15 Push ups (advanced ring push ups) PureFit WOD 5 Rounds:9 rings Rows (10sec hold at top of last rep)12 push ups15 Calories/200m run […]

CFCody WOD Pre-WODEvery 2min x 5:3 High Box Jumps5 KB single leg DL (R)5 KB single leg DL (L) Conditioning15min AMRAP:3 Deadlifts (175/275)(155/225)(125/175)10 Tall Box Jumps (24/30)(20/24)3 Wall Walks-add 1 Wall Walk each round PureFit WOD Pre-WODEvery 2min x 5:3 Tall Box Jumps/step ups5 KB single leg DL (R)5 KB single leg DL (L) Conditioning15min […]

Team WODFor time:4,000-m row100 burpee pull-ups (change bar height according to ability, rx’d bar 6″ above grip with arms overhead scaled down to bar position at midway on forearm.)*break up however, finish row before moving on to burpee pull ups