CFCody WOD 2-4-6-8-6-4-2Bar or Ring Muscle UpsFront Squat (105/155)(85/105)(65/95) Muscle up progressionjumping bar or ring muscle upsC2B pull upsStrict pull ups PureFit WOD 4-8-12-16-12-8-6strict pull ups/ring rowsDbl DB front squats-200m run/row/ski/after every set  

CFCody WOD 12min AMRAP:24 Double Unders/48 single unders/:30sec DU practice12 T2B/K2E/GHD/weighted sit ups-every 2 min, starting with 0:00, complete 10 Box Jumps (24/30)-start where you left off in the AMRAP after Box Jumps Finisher2-3 sets:10 DB lateral box step up overs10 banded good mornings50ft single DB/KB OH carry (switch arms whenever) PureFit WOD 12 min […]

Active Recovery Day! Open Gym 5-6am & 5:30-6:30pm Optional WOD 2 Rounds – each for time1600m Run/Row/Ski/Bike (80/96)-rest the same amount of time it took you to complete then go again–everyone starts round 2 at 22min no matter what. 

CFCody WOD 4th Glory Board WOD “Nancy”5 Rounds for Time:400m Run15 Overhead Squats (65/95) -Must be completed as written to get on the Glory Board. Make sure to record your time and how you completed the workout. Good Luck! Coaches TipsPace your Run – don’t go out too fast, find a pace you can maintain for […]

CFCody WOD 5 x 3min Rounds:15/20 Calorie row/bike/ski/Run 300m20 Alternating DB Snatch (35/50)Max Burpee over the DB with remaining time-rest 1min b/w rounds- Finisher2-3 rounds not for time:8 Windmills (with or without weight) each side5 ATY shoulder drills (each possition) with or without weight PureFit WOD 4-5 x 3min Rounds:15 Calorie row/bike/ski/Run 200m20 Alternating DB […]