WOD AMRAP x 20:600 Meter Row/Ski OR 40/30 Cal Bike15 Double DB Floor Press (35/20)(25/10)12 Double DB Alternating Plank Rows (35/20)(25/10)9 Devils Press (35/20)(25/10) PUREFIT AMRAP x 18:400M Row/ski or 30/20 cal Bike10 DB Floor Press10 DB Alternating Rows10 DB Suitcase Deadlifts

CFCody Team WOD with a partner from 0-9min Complete:3 Rounds:200 meter run(together)40 Wall Ball (divide reps however)-REST with remaining time 9-18min complete:3 Rounds:200 m run (together)30 Pull ups -REST with remaining time 18-27min complete:200 meter run (together)20 Burpees

CFCody WOD Glory Board Test-In 6 min perform 1 Max set of Kipping/Strict pull ups- *3 attempts – as soon as you come off the rig you are done. Max Kipping Pull ups is a GLORY BOARD WOD…Good Luck! Conditioning Buy In: 50/35 Calories or 600m Run 3 Rounds:15 Deadlifts (185/135)30 Double Unders15 HSPU/Hand Release […]

CFCody WOD Strength WOD Back Squat Warm up sets: (6-8 min total)5 @ 40%5 @ 50%5 @ 60% Working sets: On the 2-3min5 @ 65%5 @ 75%5 + @ 85% (rep out as many reps as your can at this weight) *Take 90% of your 1RM from last week to calculate these percentages. Conditioning 10 […]

Active Recovery Day Open gym @ 5:30am & 5:30pm Optional WOD 4-5 Rounds:4 min AMRAP:30/21 Calories/400 m run21 KBS (55/35)Max Handstand walk with remaining time -rest 2 min b/w rounds- HS walk subs1 – Max Wall Walks2- Max Bear Crawls laps (pull up rig to garage doors)