CFCody Team WOD Murph Prep 24 min AMRAP Cindy: 5 Pull Ups 10 Push ups 15 Pull ups *Every 6min STOP where you are and run/row 400 meters together. Pick up where you left off. You will finish with the run/row and complete 4 total. *on AMRAP one person working at a time, divide reps […]

CFCody WOD 24 min AMRAP: 200 meter run/row/ski/bike (12/10) cals 12 Front Rack Lunges (135/95)(95/65) 200 meter run/row/ski/bike (12/10) cals 4 Rope Climbs Rope Climb subs 4 Bar Muscle ups 8 Pull ups PureFit WOD 16 min AMRAP: 200 meter run/row/ski/bike (12/10) cals 12 KB SDHP 200 meter run/row/ski/bike (12/10) cals 12 med ball sit us/weighted sit […]

CFCody WOD ‘Nancy’ 5 Rounds: 400 meter Run 15 OHS (95/65)(75/55) *This is a GLORY BOARD WOD so make sure to record results on board.  We will re-test. PureFit WOD ‘Nancy – ish’ 4-5 Rounds: 400 meter run/row/ski 15 Front Rack squats

Active Recovery Day!   Open gym @ 5:30 am & 5:30pm Optional WOD 7 Rounds 15 Calories row/ski/bike 200 meter run/row/ski …rest 90 sec… *use 2 different machines if not running  

CFCody WOD 3 Rounds: 75 Double Unders/150 Single unders 4 Rounds of Chief: 3 Power Cleans (135/95)(95/65) 6 Push ups 9 Air Squats PureFit WOD 3 Rounds: 50 Single unders 4 Rounds of Chief: 3 DB/med ball Power Cleans 6 Push ups 9 Air Squats