CFCody WOD Fight Gone Bad – ReTest from October 15 3 Rounds – 1min @ each movement for MAX repsWall Balls (20/14)Sumo Deadlift High Pulls (75/55)Box Jumps (20)Push Press (75/55)Calorie Row -1 min rest- Complete this EXACTLY the way you completed it the first time! PureFit WOD Fight Gone Bad-ish 3 Rounds – :50 Sec […]

CFCody WOD 3 Rounds:250m Row/ski/200m Run/(12/10) cal Bike+ 3 Power Cleans (155/105)500m row/ski/400m run/20/15 cal bike+ 5 Power Cleans750m row/ski/600m Run/35/30 cal Bike+ 7 Power Cleans -35min Time Cap- *For those that would like to push their intensity, complete a round and rest 1:1. goal is complete the workout, including the rest in 35min time […]

Active Recovery Day – Open Gym @ 5:30am & 5:30pm Optional WOD 5 Rounds:100m Farmers Carry (50/35)30 Ab Mat Sit ups10 Deadlifts (225/155)

CFCody WOD Strength – Strict 4 Sets of 10 Strict Press1 Set of 10+ Strict Press 27-21-15-9Box Jump Overs (24/20)Thrusters (95/65) PureFit WOD 27-21-15-9Box step upsDB thrustersCalories

CFCody WOD 3min AMRAP x 5 rounds:4 Devils Press (55/35)(35/25)6 T2B/K2E/weighted sit ups24 Double Unders/48 Single Unders -1 min rest between rounds- PureFit WOD 3 min AMRAP x 4 rounds:4 KBS6 k2E/weighted sit up24 Single Unders -1 min rest between rounds-