CFCody WOD For Time: (30min Cap)3 Rounds:50 sit up variation400m Run/Row/Ski/Bike (25/20)30 Burpees over the bar20 Front Squats (115/85)(95/65)-rest 2 min- Rd 1: 50 T2B/knee raisesRd 2: 50 GHD/weighted sit upRd 3: 50 ab mat Sit ups-Try to change up sit up... Continue Reading

Active Recovery Day Open Gym 5:30am & 5:30pm Optional WOD 7 sets:7 Calorie Bike7 SDHP (115/85)(75/55)7 Burpees over the Bar7 Push Press (115/85)(75/55)7 Wall Ball (20/14)-60 sec rest-

CFCody WOD Strength – Strict PressBuild to a Heavy set of 5 Conditioning5 Rounds: (18min Time Cap)9 Clean & Jerks (95/65)(75/55)30 Double Unders/60 Single Unders9 Pull ups30 Double Unders/60 Single Unders PureFit WOD Strength – DB strict p... Continue Reading

CFCody WOD 10 Rounds:Min 1: Calorie Row/Bike/Ski/Min 2: Calorie Bike/Row/SkiMin 3: 200m run/Shuttle sprints (rig to garage door)Min 4: Rest *Choose 3 different modalities each round. PureFit WOD 6-8 Rounds:Min 1: Calorie Row/Bike/Ski/Min 2: Calorie Bike/R... Continue Reading

Team WOD [Teams of 3]AMRAP 5: Deadlifts (275/185)[124/84]AMRAP 5: Assault Bike CaloriesAMRAP 5: Bench Press (135/95)[61/43]AMRAP 5: Assault Bike Calories AMRAP 5: Cleans (135/95)[61/43]AMRAP 5: Assault Bike Calories * One Person Working At A Time *Score ... Continue Reading