CFCody WOD 12min AMRAP:10 ring dips/straight bar dips/box dips:20sec L sit hold10 Dbl DB Box Step ups (20/25)(35s/50s):20sec Hang from rig Post WOD4 sets50ft Bottom-up KB carry (right arm)50ft Bottom-up KB carry (left arm) PureFit WOD 12min AMRAP:10 DB tricep extensions/box dips:20sec Hollow hold10 DB Box Step ups:20sec Plank Hold Post WOD4 sets:50ft Bottom up […]

CFCody WOD “Fight Gone Bad”3 Rounds1 min at each movement for MAX repsWall Balls (14/20)Sumo Deadlift High Pulls (55/75)Box Jumps (20/24)Push Press (55/75)Row-rest 1 min- Score = total reps PureFit WOD “Fight Gone Bad-ish”3 Rounds1 min at each movement for MAX repsWall Balls KB Sumo Deadlift High Pulls Box step ups/jumpsDb Push PressRow-rest 1 min- Score = […]

Active Recovery Day Open gym @ 5:15am & 5:30pm Optional WOD 7 sets for Load:1 clean Pull1 Clean1 Hang Clean*add weight  and/or Every 5:00 x 5:400m Run -If  you go heavy on the clean complex cut run sets to 3 or 4. 

CFCody WOD 2 Rounds:50 Double Unders/75 single unders40 AbMat sit ups30 C2B pull ups/ Post WOD 10min EMOM:Min 1: 10 GHD Back Extensions/15 supermansMin 2: :20 side plank hold/side PureFit WOD 12 min AMRAP:25 single unders/15 slam balls15 AbMat sit ups10 ring rows/pull ups Post WOD8min EMOMMin 1: 10-15 supermansMin 2: :20 side plank hold/side  

CFCody WOD Summer Fever Nutrition Challenge WOD 22min Clock:@ 0:00  complete:1 mile run or 1600m Row/Ski*rest until 12min @ 12min complete:10min AMRAP of Cindy:5 pull ups10 push ups15 Air Squats*WOD done at 22min. -Use the Scorecard to record EXACTLY how you complete this workout. You will re-test the EXACT same way at the end of […]