CFCody WOD Gymnastic WOD:45sec ON :15 sec OFF 1- Handstand Lowering to Mat2- Ring Plank Holds3- Army crawl with feet on slides or HS walk practice Conditioning 15-12-9-6Devils Press (50/35)(35/25)Calories/200 m run into… 6-9-12-15Burpee’s/Up downs over the DBCalories/200 m run PureFit WOD 15-12-9-6DB Hang cleanCalories/ 200m run into… 6-9-12-15DB Push PressCalories/200m run

CFCody WOD Every 2min x 10:15 Box Jumps (24/20)10 Toes 2 Bar/Knees 2 Elbows/weighted sit ups1 Snatch *Can build in weight every round or stay at the same weight PureFit WOD Every 2min x 10:15 Step ups10 Knees 2 Elbows/weighted sit ups5 DB/Med ball Squat cleans

Team WOD Team of 2 (40 minute time cap)60 Clean & Jerks (115/85) *partition however1600m Run/Row/Ski *together20 Rope Climbs *partition however, there will be ropes available to pull from sitting to standing1600m Run/Row/Ski *together100 Burpees *Synchro

STRENGTH Warm Up Sets5 reps @ 40%5 reps @ 50%3 reps @ 60%Working Sets5 reps @ 65%5 reps @ 75%5+ reps @ 85% WOD On the 3:00 x 6 rounds200m Run with medicine ball 20/1412 Toes to Bar/Knees to Elbows/Weighted Sit-ups9 Russian Kettlebell Swings 70/55 PUREFIT Deadlift, 5 sets of 5 repsUsing kettlebells, increase weight […]

“Badger” Complete 3 rounds for time of:30 Squat Cleans 95/6530 Pull-ups800 M Run/Row In honor of U.S. Navy Chief Petty Officer Mark Carter, 27, of Fallbrook, California, who was killed during combat operations in Iraq on Dec. 11, 2007 He is survived by his father, Tom; mother, Cindy; three brothers and four sisters. PUREFIT Badgerish […]