CFCody Team WOD 6 Rounds:2 Rope Climbs10 Devils Press (20/35)2 Rope Climbs200m run/row/ski/bike (10/12) -run together, divide everything else up Rope Climb subs2 renegade rows = 1 rope climbs2 lay to stand = 1 rope climb  

CFCody WOD For Time:5 Overhead Squats (125/185)(95/135)400m Run10 Overhead Squats (105/155)(75/115)400m Run15 OHS (95/135)(65/95)400m Run20 OHS (65/95)(55/75)400m Run25 OHS (35/45)(35/45)400m Run PureFit WOD For Time:5 Banded OHS/goblet squats10 Knee rais... Continue Reading

CFCody WOD 14min AMRAP:200m Run/Row/ski/Bike (10/12)50ft Handstand Walk10 Box Jump Overs (20/24) Handstand walk subs24 alternating shoulder taps against the wall or in plank Post WOD200m Dbl DB Overhead carry PureFit WOD 4 Rounds:200m Row/ski/bike (10)12 ... Continue Reading

Active Recovery Day Open gym 5:30-6:30am & 5:30-6:30pm Optional WOD EMOM x 101 Thruster-build each set -rest 3 min- AMRAP x 1min:Max thrusters @ 60% of your EMOM 1-rep  

CFCody WoD 3 Rounds for Time:400/500m Row/400m Run/Bike (24/20)21 Burpee Pull ups  -Burpee pull up measurements: with arm stretched overhead, pull up bar should be 6″ above fingertips.  Post WOD midline3 Rounds not for time::30 sec Hollow rocks10 ... Continue Reading