CFCody WOD On the 10th day till Christmas CFCody gave to me:Max Double Unders – 2 attempts Every 4min x 5 sets400m Run/500m Row-rest the remaining of the min- Post WOD200m Goblet Hold DB/KB carry PureFit WOD Every 4min x 4-5 sets:250m Row/200m runbody weight movement-rest the remaining of the min- Round 1: 20 Air […]

Active Recovery Day Open Gym options5:15-6:15am & 5:30pm-6:30pm Optional WOD Open WOD 24.1For Time:21 DB Snatch (35/50)21 Burpees over DB21 DB Snatch21 Burpees over DB15 DB Snatch 15 Burpees over DB15 DB Snatch15 Burpees over DB9 DB Snatch 9 Burpees over DB9 DB Snatch9 Burpees over DB -15min time cap-

CFCody WOD On the 11th day till Christmas CFCody gave to me:Max Strict Pull ups – 2 attempts Strength – 20min clock3-3-3 Strict Press2-2-2 Push Press1-1-1 Push jerk-Perform a lift every 2min- 5 sets for time:300m Row/Ski/Run/Bike (13/28)-1 min rest- PureFit WOD 3 Rounds For Time:10 Strict DB press150m Row10 DB Push Press150m Row10 DB […]

CFCody WOD On the 12th day till Christmas CFCody gave to me:500m Row for time 4 rounds:1min: Max Calories1min: Max Deadlifts (125/185)-Rest 2min- PureFit WOD 4 rounds:1min: Max Calories1min: 10 KB Deadlifts + Max step ups1min: :30 sec Plank hold + Max sit ups-rest 1 min-

Partner WODAMRAP 20 with a partner:400-m run50 KB sumo deadlift high pulls (55/70 lb)(35/50 lb)400-m single-KB carry– Partners run together and break up the other two movements as needed.