CFCody WOD ‘Nancy’ 5 Rounds: 400 meter Run 15 OHS (95/65)(75/55) *This is a GLORY BOARD WOD so make sure to record results on board.  We will re-test. PureFit WOD ‘Nancy – ish’ 4-5 Rounds: 400 meter run/row/ski 15 Front Rack... Continue Reading

Active Recovery Day!   Open gym @ 5:30 am & 5:30pm Optional WOD 7 Rounds 15 Calories row/ski/bike 200 meter run/row/ski …rest 90 sec… *use 2 different machines if not running  

CFCody WOD 3 Rounds: 75 Double Unders/150 Single unders 4 Rounds of Chief: 3 Power Cleans (135/95)(95/65) 6 Push ups 9 Air Squats PureFit WOD 3 Rounds: 50 Single unders 4 Rounds of Chief: 3 DB/med ball Power Cleans 6 Push ups 9 Air Squats

CFCody WOD 16min AMRAP: 6 Deadlifts (285/165)(205/135) 12 Burpees 18 Toes 2 Bar/Knee raises/weighted sit ups PureFit WOD 16min AMRAP: 5 DB/KB Deadlifts 10 up downs/Burpees 15 Knee raises/weighted sit ups  

TEAM WOD (teams of 2) 18 min ladder of: 2 wall ball 2 slam ball 2 50 m shuttles 4 wall ball 4 slam ball 4 50m shuttles……. How it works. Partner A does 2 wall ball, then partner B does 2 wall ball. Partner A does 2 slam ball, partner B does 2 s... Continue Reading