CFCody WOD 5 Rounds: 15 Deadlifts (155/105) 25 Sit-Ups 200 meter run PureFit WOD 3-5 Rounds: 15 KB Deadlifts (1 KB or 2) 15 Sit-Ups 4 shuttle runs MOB Monkey Bar of Death:  set up barbell about mid thigh on squat rack. Put one leg over bar, resting leg on bar into high hip area, […]

CFCody WOD AMRAP 15min: 200m run/40 double unders 20/14 Calorie row 15 push press Round 1 – 75/55 Round 2 – 95/65 Round 3 – 115/80 Round 4 – 135/95 Round 5 – 155/105 *Increase wt for push press each round. PureFit WOD AMRAP 12min: 200m run/40 single unders 12 Calorie row 10 KB push press (5 on each […]

Active Recovery Day! Open Gym 5:30am & 5:30pm Mobility @ 5:30am

CFCody WOD 3 Rounds: 10 Power Snatches (115/80) 20 Box Jump Overs (24/20) 30 Wallballs (20/14) then… For Time: Row 2,000 Meters PureFit WOD Buy in: 400 meter row 3 Rounds: 10 KB Snatches (Alternate arms) 15 Box step up Overs (16) 20 Wallballs Buy Out: 400 meter row MOB Sink Mobilization:  Place barbell on squat […]

CFCody WOD Teams of 2: 10 Rounds of Cindy: 5 pull ups 10 push ups 15 air squats 8 Rounds of: 6 Handstand Push ups 6 Deadlifts (225/155) 6 Rounds of: 10 KBS (70/55) 10 toes 2 bar/med ball sit ups 4 Rounds of: 20 KB SDHP (70/55) 20 sit ups 1 round of: 50 […]