GYMNASTICS 3 Rounds, :45 on, :15 rest of each:Handstand-Pulling feet off wall, or freestanding handstandWall walk-get hands as close to wall as possibleFeet taps on ball WOD AMRAP X 1215 Strict Press (95/65)(75/55)30 Double Unders PUREFIT Rowing Capacity: Retest 500 M WOD AMRAP X 12 15 DB Strict Press30 Singles10 Banded squats

WOD AMRAP X 30 Every 5:00 (Starting at 0:00)5 Ring Muscle Ups/5 C2B Pull Ups/5 Pull Ups10 Hang Power Snatch (95/65)15 Box Jump Overs (24″/20″)Max Calories Row/Bike/Ski-in the remaining time of the 5:00 *Score is total calories PUREFIT AMRAP X 20 Every 5:00 (starting at 0:00)5 Pullups/Ring Rows10 DB Hang Snatch15 Box Step UpsMax Calories […]

CFCody Team WOD Teams of 2:For Time:300 Wall Balls (20/14)150 Chest to Bar Pull-ups/kipping pull ups3000 Meter row/2 mile run -1 person working at a time, complete ALL wall balls before moving on to pull ups. divide reps up however.

CFCody WOD 3 Rounds:21/15 Calories15 Front Rack reverse lunges (115/85)(95/65)12 HSPU/DB seated press (35/25)9 Box Jumps (30/24)(24/20) Re-Test ‘ANNIE’ 50-40-30-20-10Double UndersSit ups *Re-test this EXACTLY the same way you did it the first time. *Check picture on I-pad for previous scores or Scorecards if you filled one out the first time. PureFit WOD 3 Rounds:15 […]

CFCody WOD Strength WOD – (15-20min) Deadlift – 1RM For the next 4 weeks we will be using the 5-3-1 format to build our Deadlift strength. Today we will take 15-20min to find our Max or Heavy for the day. Just like our previous Back Squat cycle, we will work off of 95% of today’s […]