CFCody WOD Murph Prep WOD #220 min AMRAP:200m Run/Row/Ski/Bike (12/10)1 Round Cindy200m Run/Row/Ski/Bike2 Rounds Cindy200m Run/Row/Ski/Bike3 Rounds Cindy….continue adding 1 rd of Cindy for 20 min. PureFit WOD Murph Prep WOD #216min AMRAP:200m Run/Ro... Continue Reading

CFCody Team WOD Teams of 2-3: 2 Rounds:75 Thrusters (45/35)100 Calories50 pull ups100 calories75 Wall Balls -30min cap- *Divide reps up however, one person working at a time.

CFCody WOD Strength – Snatch3 Rep Max Conditioning4 Rounds:30 DB Snatch (50/35)(35/25)20/15 Cal bike/row/ski/300m run10 Box Jumps (30/24)(24/20) PureFit WOD 4 Rounds:20 DB Snatch 15 Cal bike/row/ski/300m run10 Box Jumps

CFCody WOD 5 Rounds:300m Run/Row/Ski/Bike (15/12cals)5 Muscle ups200m Run/Row/SKi/Bike (12/10cals)10 Handstand push ups100m Run/Row/Ski/Bike (10/8 cals)15 Burpees -30min cap- Muscle up subsRing or barC2B pull upsStrict pull upsRenegade RowsHandstand Push ... Continue Reading

Active Recovery Day – Open Gym – 5am & 5:30pm Optional WOD Strength – Bench Press5 Rep Max ConditioningOn the 1:30 x 10rds:1-2-3-4-5-6-7-8-9-10 Toes 2 Bar30 Double UndersMax Calories