CFCody New Years Eve WOD Open Gym Style 7-9am*Please allow enough time to complete the WOD by 9am. “Ring in the New Girls WOD” -For Time-4 Rounds:‘Grettel’3 clean & Jerks (135/95)(95/65)3 Burpees over the bar 2 Rounds:‘Ba... Continue Reading

CFCody WOD 20 min AMRAP:8 DB Clean & Jerks (50/35)(35/25)8 T2b/K2E/weighted sit ups250m Row/ski/200m run/Bike 12/10 cals PureFit WoD 15min AMRAP:8 DB Clane & Jerks8 Weighted sit ups250m Row/ski/bike

CFCody WOD 10-9-8-7-6-5-4-3-2-1strict pull upsDB floor press (50s/35s)(35s/25s) *After each set Farmers carry wood wall to cement. PureFit WOD 10-9-8-7-6-5-4-3-2-1Ring RowsDB floor press/seated press *after each set, farmers carry pull up rig to garage do... Continue Reading

CFCody WOD 5 Rounds:15/12 Calorie Bike/Row/Ski/200m run10 Burpees -rest 2 min- Back Squat Set 1: 3 reps @ 60%Set 2: 3 reps @ 70%Set 3: 8 reps @ 75%Set 4: 8 reps @ 75%Set 5: 8 reps @ 70% PureFit WOD 4-5 rounds:15 calorie row/ski5 Up-downs/burpees12 Goblet ... Continue Reading

CFCody WOD 5 Rounds: 60 Double Unders15 OHS (115/85)3 Rope Climbs Rope Climb Subs3 renegade rows = 1 rope climbs2 laying to standing = 1 rope climbhalf distance3 strict pull ups + 3 k2E PureFit WOD 4 Rounds60 single unders15 Goblet squats9 renegade rows