WOD On the 4:00 x 5 Rounds:60 Double Unders30/21 Calorie Row10 Thrusters (95/65)(65/45) *Score = Total Time

STRENGTH: Deadlift Build to a Heavy Set of 3 *Score = Heaviest Load WOD 3 Rounds For Time [21 Minute Cap]:40/32 Calorie Bike/Ski or 50/40 Calorie Row or 600m Run30 AbMat Sit-ups20 Deadlifts (155/105)100 Meter Farmers Carry (50’s/35’s) *Score =... Continue Reading

“ALWAYS REMEMBERED” “Always Remembered” is partner workout to honor the victims of the 9/11/01 terrorist attacks* The 2001 meter row represents the year* The 4 rounds represents the four planes* The 9 Rope Climbs represents the mon... Continue Reading

CFCody Team WOD Teams of 3:90-60-30Toes 2 Bar/Knees to Elbows/weighted sit upsFront Rack Lunges (75/55) *After Each round complete90 Overhead Squats (75/55)

CFCody WOD For Time:1500/1200m Row1200m Run-rest 3 min- 1000/800m Row800m Run-rest 3 min- 500/400m Row400m Run *If you do not run, choose 2 different machines. PureFit WOD For Time:1000m Row800m Run-rest 3 min- 800m Row600m Run-rest 3 min- 400m Row200m Ru... Continue Reading