CFCody WOD Happy 60th Birthday Linda! Everyones biggest cheerleader and one of CFCody’s OG’s!!  We all get to celebrate Linda’s BIG day together! “Linda T.” For Time:60 Calories60 Hang Power Cleans (85/115)(65/95)60 Step Back Lunges (add weight if you are under the age of 60!) PureFit WOD 3 Rounds:20 calories20 DB Hang Power Cleans20 step […]

CFCody WOD Habits Challenge participants – Get on the InBody BEFORE you workout! HABITS Challenge WOD16min clock800m Run/Row/Ski/Bike (40/48) -rest 2 min- AMRAP with remaining time:40 Wall Balls (14/20)30 Burpees20 Box Jumps (20/24)10 clean & Jerks (85/115)(65/85) -Use scorecard to record EXACTLY how you complete this workout-You will re-test EXACTLY the same way in 30 […]

Active Recovery Day 5:15-6:15am5:30-6:30pm Optional WOD 7 sets:2 Push Press1 Push Jerk-add weight as mechanics allow then 8-10 sets:200/250m Row-rest 1min-

CFCody WOD 5 Rounds:400m Run/Row/Ski/Bike (20/24)50ft Handstand Walk HS Walk SubsInverted Pike Walk around box10 HS shoulder taps against Wall50ft Bear Crawl50ft Dbl DB Overhead carry PureFit WOD 4-5 Rounds:400m Row/Run/Ski/Bike (20)50ft DB Overhead carry-Switch arms at 25ft 

CFCody WOD 21-18-15-12-9-6-3T2B/K2E/Weighted sit ups/GHDWall Balls (14/20)-400m run/row/ski/Bike(20/24) after every EVEN round PureFit WOD 18-15-12-9-6-3K2E/weighted sit upsWall Balls-400m run/row/ski/Bike(20/24) after every EVEN round