CFCody Team WOD Teams of 2:3 Rounds:250m Row/run/ski/bike (12/10) cals500m Row/run/ski/bike (24/20) cals750m Row/run/ski/bike (36/30) cals During Rest periodsRound 1: 10 T2B/GHD/weighted sit upsRound 2: 20 T2B/GHD/weighted sit upsRound 3: 30 T2B/GHD/weighted sit ups -25min time cap- *how it works: teammate 1 complete 250m row while teammate 2 completes round 1, then swap. Teammate 1 […]

CFCody WOD 15-12-9Thrusters (95/65)(45/35)Pull ups -rest 2 min- 12-9-6Thrusters (115/85)(95/65)3-2-1 Rope Climbs -rest 2 min- 9-6-3Thrusters (135/95)(115/85)burpee pull ups PureFit WOD 15-12-9DB thrustersring rows/pull ups -rest 1-2 min- 12-9-6DB Thrustersknee raises/weighted sit ups -rest 1-2 min- 9-6-3DB ThrustersBurpee

CFCody WOD 2-4-6-8-10Wall WalksDeadlifts (275/185)(185/135)Double Unders (10x) Wall Walk subs-reduce reps-half distance-2 Wall Walks = 25ft HS walk-2 Wall Walks = 4 Dbl DB Strict Press PureFit WOD 15min AMRAP:15 slam balls15 Push ups15 calories15 DB clean & jerks

Active Recovery Day! Open Gym @ 5:30am & 5:30pm Optional WOD 3 Rounds:500 Row/Ski/Bike (30/25)20 Slam Balls (20/15)500 Row/ski/bike20 Reverse Burpees/deck squats

CFCody WOD 15min AMRAP:15 Burpee Box Jump Overs (24/20)20 Wall Balls (20/14)15 Burpee Box Jump Overs30 Wall Balls15 Burpee BJOs40 Wall Balls ….continue to add 10 Wall Balls each round. PureFit WOD 15min AMRAP:10 box Burpee step ups15 Wall Balls10 box burpee step ups20 Wall Balls10 Box Burpee step ups25 Wall Balls ….continue to add […]