CFCody Team WOD Team Girls Diane 21-15-9 Deadlifts (225/155)(155/125) Handstand Push ups/push ups Karen 150 Wall Balls Nasty Girls 4 Rounds: 50 Air Squats 7 Muscle ups (Bar or Ring)/C2B pull ups/strict pull ups/kip pull ups 10 Hang Power Cleans (135/95)(95/65) *Diane- each teammate completes all 21-15-9, one person resting at a time. Break reps […]

CFCody WOD 3 Rounds: 50 Double Unders 15 Thrusters (135/95)(95/65) 12 Bar Facing Burpees Goal: 9-12min Finisher 3 Rounds: 10 Barbell Rollouts 20 flutter kicks 10 V-ups PureFit WOD 3 Rounds: 30 single Unders 15 DB Thrusters 12 Up Downs/Burpees Finisher 3 Rounds: 10 KB Russian Twist 20 flutter kicks 10 V-ups/Knee tucks

CFCody WOD 6 rounds: 15/12 Calories/200 meter run 10 Toes 2 bar/weighted sit up 5 Hang Power Snatch (115/85)(85/55) Goal: Sub 15 min PureFit WOD 4-5 Rounds: 12 Calories/200 meter run 10 Knee raises/weighted sit up 12 DB/KB snatch

Active Recovery Day Open Gym @ 5:30am & 5:30pm Optional WOD 4 Rounds: 1 min @ each station Calorie Row/bike/ski/200 m run Goat movement Calorie Row/Bike/Ski/200 m run -Choose 2 different machines or the run for 1 option. Goat = weakness/skill examples: muscle ups – Bar or Ring heavy barbell movement pull ups pistols Handstand […]

CFCody WOD 8 min complete: 800 meter run/row/ski with remaining time AMRAP of: 50ft Goblet Lunge (70/55) 15 Russian KBS (70/55) -rest 2 min- 6 min complete: 400 meter run/row/ski with remaining time AMRAP of: 25 ft Goblet lunge (70/55) 8 Russian KBS (70/55) *If you did not complete the Nutrition Challenge WOD and are […]