Team WOD Teams of 2: AMRAP 25 (5 Minutes at Each Station): 100 meter farmer carry (25/35) Med ball clean over the shoulder Calorie bike/row KB/DB Burpees (25/35) 100 meter waiter carry (25/35) *one person working at a time. Work together to get as many reps as possible during the 5mins at each station.

CFCody Wod For Time: 1,000 Meter Row 30 Deadlifts (225/155) 50 lateral Burpees *choose a weight for deadlifts that you could do 15 unbroken FRESH. Midline Not For Time: 5-4-3-2-1 Alternating turkish get up :20 Second Boat Hold after each set *you can mix these movements up each set PureFit For Time: 250 Meter Row 15 […]

CFCody WOD 3 Giant Sets: 200 meter sprint 14 toes 2 bar/ med ball sit up 16 Alternating Front Rack Reverse Lunges 18 Russian Kettlebell swings 200 meter sprint Rest 2:00 after each set *you choose your weight for lunges & KB swings, may increase weight each set. *lunges can be done with barbell or […]

Active recovery day!  Open gym & Mobility 5:30am & Open Gym & CF Gymnastics 5:30pm

CFCody Wod Back Squat – 15 min Heavy Set of 5 Conditioning Alternating On the Minute x 14 (7 Rounds): Odd – 12/10 Calorie Bike/Row Even – :30 Seconds Max Medicine Ball Squat Cleans (20/14) Purefit WOD Alternating On the Minute x 14 (7 Rounds): Odd – 10/8 Calorie Bike/Row Even – :30 Seconds Max […]