CFCody Team WOD For time with a partner: 100 walking lunges80 Slam Balls2:00 accumulated Battle rope (switch as needed)800m  run together2:00 accumulated hang from a pull-up bar (switch as needed)80 med ball partner sit ups100 walking lunges – One partner works on the hangs,slam balls, and lunges, while the other rests.– Run together with one […]

CFCody Team WOD Partner Fight Gone Bad 4 Rounds: 1:00 /movement ~ Each partner does 1 minute and then switch  Round 1Wall Balls (14/20)     Partner 1SDLHP (65/95)        Partner 2Box Jumps (20/24)  Partner 1Push Press (65/95)   Partner 2Calories                     Partner 1 Round 2Wall Balls […]

CFCody Team WOD 10min AMRAP:Pacer – Partner 1: 100m Farmers Carry (choose a challenging wt.)              Partner 2: As many Reps as possible of: 10 plate ground to overhead 10 sit ups *Pick up where partner left off 10min AMRAP:Pacer – Partner 1: 200m Run/Row/Ski/Bike (10/12)          […]

Active Recovery Day Open Gym @ 5:15-6:15am & 5:30 – 6:30pm Optional WoD AMRAP 20 with a partner: 20 deadlifts (155/225)(135/185)(105/135)200-m run20 Handstand Push ups/Push ups – Partners complete each run together and split Deadlifts & HSPU

Team WOD “Team Helen” 4 Rounds400 m Run/Row/Ski/Bike (20/24)42 KBS (25/35)24 pull ups *partners run together, then break up the reps for KBS and pull ups – one person working at a time PureFit WOD “Team Helen” 3-4 Rounds400 m Run/Row/Ski/Bike (20)42 KBS (25/35)24 pull ups/ring rows *partners run together, then break up the reps […]