CFCody WOD 12 min AMRAP: 12 Toes 2 Bar/med ball sit up/weighted sit up 6 Deadlifts (225/155) 1 Turkish get-up (55/35)(35/25) -1 on each arm- Goal: 6+ rounds PureFit WOD 12 min AMRAP: 12 knee raises/med ball sit ups/weighted sit ups 6 KB Deadlifts 1 Turkish get-up * -1 on each arm- *Turkish get-up can […]

Active Recovery Day! Open Gym @ 5:30am & 5:30pm Optional WOD Every 3 min x 8 perform 250 meter run/row/ski

CFCody WOD For Time: 800 meter run/row/ski/(50/40) cal bike 40 Overhead Squats (135/95)(115/75) 40 Burpee’s 40 Wall Balls (20/14) 200 Double Unders/ 300 single unders Goal: 20 min PureFit WOD For Time: 600 meter run/row/ski/(30) cal bike 40 PVC or Banded Overhead Squats 30 up downs/Burpee’s 40 Wall Balls (20/14) 150 single unders

CFCody WOD Every 3 min x 3: 10 DB/KB Lungesters (35/25)(25/20) 12/10 cal bike/row/ski or 200 meter run rest 2 min Every 3 min x 3: 15 KBS (70/55)(55/35) – Heavy 12/10 cal bike/row/ski or 200 meter run Lungesters = R leg lunge + L leg lunge + thruster -can use 1 or 2 DB/KB […]

*We will not have class today at CFC.  The WOD is the Soroptimist 5 or 10k Run.  See you there.