CFCody WOD 10-8-6-4-2 Ring or Bar Muscle ups/pull ups/strict pull up Dbl DB Devils Press (50/35)(35/25) Dbl DB Box Step Ups (50/35)(35/25) Finisher TABATA Intervals x 8 min (4rds @ each movement) Side Plank (right) Side Plank (left) Hallow Hold Front Plank PureFit WOD 10-8-6-4-2 pull ups/ring rows Dbl DB Devils Press Dbl DB Box […]

WOD (teams of 2, divide all work however you choose) Buy in: 200 Double Unders Then, 10 rounds of; 10 Pull-ups/ring rows 10 Alt db snatch 50/35 10 Push-ups Then, 4 rounds of; 20 Cal row 20 Burpees 20 Abmat sit-ups/GHD sit-ups 20 DB strict press 50/35 Cash out: 800m run

WOD 3 Rounds of: 8 Sumo deadlift high pulls 135/95, 95/65 10 Front rack lunges 135/95, 95/65 12 Back squats 135/95, 95/65 HABITS challenge FINISHER Annie 50 – 40 – 30 – 20 – 10 Double Unders Sit ups *Single Unders = 100-80-60-40-20 *Use ScoreCard to record time. This is a GLORY BOARD WOD, test […]

STRENGTH 12:00 to build up to a heavy power snatch WOD Row/Ski 5-500m OR Run 5-400m OR Bike 5-30/21 cal, each for time *rest 2 minutes between each effort PUREFIT Row/Ski 4-500m OR Run 4-400m OR Bike 4-30/21 cal, each for time *rest 2 minutes between each effort CORE Tabata: 4 MIN:  Plank

Open Gym 5:30 am & 5:30 pm