CFCody Team WOD Teams of 2:25 min AMRAP: 8 SDHP (75/55)(55/35) 8 single arm Devils Press (55/35)(35/20) -4 on right, 4 on left 16 Slam Balls (20/15) How it works: Partner 1 completes 2 rounds of the above while Partner 2 completes MAX distance on a machine. swap and continue this format for 25min score […]

CF Open WOD 22.3 For time:21 pull-ups42 double-unders21 thrusters (weight 1)18 chest-to-bar pull-ups36 double-unders18 thrusters (weight 2)15 bar muscle-ups30 double-unders15 thrusters (weight 3) Men Rx: 95 lbs, then 115 lbs, then 135 lbsWomen Rx: 65 lbs, then 75 lbs, then 85 lbs Time cap: 12 minutes For Full workout descriptions and scaling options click HERE […]

CFCody WOD Goat DayEMOM x 20:Min 1: Movement 1Min 2: Movement 2 *Goat = skill or movement that you would like to work on. Choose an appropriate rep scheme that allows skill or movement practice. Goat OptionsT2BDouble UndersWall Ballsheavy Power clean (low Rep)Heavy Front squat (low rep)Calories PureFit EMOM x 15min:Min 1: 6 weighted sit […]

Active Recovery Day Open Gym 5:30am & 5:30pm Optional WOD 4min AMRAP x 5:10 Shuttles (pull ups rig to garage doors) or 200m run20 Weight sit ups/GHDMax calories with remaining time

CFCody WOD 50 Shoulder to Overhead (155/105)(115/85)(95/65)3000m Row100 Burpee Box Jump (24/20)-30min Time cap- *Can partition however-Examples:Option 110 Rounds:5 Push Jerks10 Burpee Box Jumps300m Row/Run/ski/Bike (15/12) Option 21500mRow5 Rounds:10 Push Jerks20 Burpee Box Jumps1500m Row Option 3Get creative! PureFit WOD 5-7 Rounds:5 Push Jerks10 Burpee step ups300m Row/Run/Ski/Bike (10)