CFCody Team WOD Teams of 2:50 Toes 2 bar/knees 2 elbows/weighted sit ups50 Dbl DB front rack lunges50 Power Snatch (75/115)-rest 2 min- 40 T2B/K2E/weighted sit ups40 Dbl DB Front Rack lunges40 Power snatch-rest 2min- 30 T2B30 Dbl DB front rack lunges30 Power Snatch *Divide reps however, one person working at a time. 

CFCody WOD 3 Rounds for Time:800m Run1000m Row *choose 2 different modalities Run Substitution1000m row/ski/bike (50/60) Row Substitutions800m Run1000m row/ski/bike (50/60) CHAD1000X WOD prep 100 box step ups -no weight, you choose box height PureFit WOD 3 Rounds For Time:500m Run/Row/Ski/Bike (25)600m Row/Run/Ski/Bike (30) *choose 2 different modalities.  

CFCody WOD Fall into Consistency Nutrition Challenge WOD 16min Clock500m Row/400m Run-rest 2min- AMRAP in remaining time:10 Pull ups20 DB Push Press (25s/35s)30 Burpees40 KBS (35/53)5 Wall Balls (14/20)40 KBS30 Burpees20 DB Push Press10 Pull ups *Use the scorecard to record EXACTLY how you complete the workout. Make sure to record both Row/Run time & […]

Active Recovery Day Open Gym 5:30-6:30am & 5:30-6:30pm Optional WOD “Karen”150 Wall Balls (14/20)*This is a Glory Board WOD. Must be done as prescribed. Fight for depth in those squats and hit your target (women = 8ft – men = 10ft) every rep.  or  For Time:50 burpees100 Double unders50 burpees

CFCody WOD “Helen”3 Rounds for time:400m Run21 KBS (35/53)12 Pull ups *This is a Glory Board WOD. In order to get on the Glory Board it must be done as prescribed. Running is the prescribed movement, no substituting if wanting on the Glory Board.  Run Substitutions500m Row/Ski20/24 Calorie bike PureFit WOD “Helen”3 Rounds for time:400m […]