CFCody Team WOD 1600m run/row/ski (switch every 200m) 3 rounds each-(one person working at a time) 6 burpee box jumps overs (20)9 DB/KB snatch (50/35)(35/25)12 Wall balls (20/14) 20 partner med ball sit ups 3 rounds each-(one person working at a time) 6 b... Continue Reading

On the 9th Day of Christmas, my true love gave to me….Max Double Unders (3 attempts) CFCody WOD For Time:2 Power Cleans (105/155)(75/115)50 Double Unders/75 Single unders4 Power Cleans50 Double Unders/75 Single unders6 Power Cleans50 Double Unders/7... Continue Reading

On the 10th Day of Christmas, my true love gave to me…Max T2B (2 attempts) CFCody WOD For Time:30 single DB/KB step ups (53/70)(53/35)30 T2B/Knee raises/weighted sit ups30/22 Calories30 Strict Handstand push ups/kipping HSPU/seated press30/22 Calori... Continue Reading

Active Recovery Day Open gym @ 5:30am & 5:30pm Optional WOD Every 2min x 10:250/200m Row/ski/Bike (14/12 cals) -Should have at least :15sec rest…shorten distance if needed. 

On the 11th Day of Christmas, my true love gave to me…..500 m Row CFCody WOD For Time:50-40-30-20-10Burpee-400m Run after each set Burpee subsup downsSlam Ballsless reps Run subs500/400m row/ski24/20 cal Bike PureFit WOD 25-20-15-10-5Slam BallsMed B... Continue Reading