CFCody WOD 5 Rounds:15 T2B/K2E/weighted sit ups15 Wt Box step ups (choose weight)200m Run/Row/Ski/Bike (10/12) PureFit WOD 4 Rounds:15 weighted sit ups10 KBS200m Run/Row/Ski/Bike (10)

CFCody WOD 20min AMRAP:500m Row/Run/Ski/Bike (25/30)30ft Right Arm DB/KB front rack lunges (35/53)30ft Left Arm DB/KB front rack lunges15 ring rows PureFit WOD 16min AMRAP:400m Row/Run/Ski/Bike (20)10 Right arm DB front rack lunges10 left arm DB front rac... Continue Reading

Active Recovery Day Open Gym 5:15-6:15am5:30-6:30pm Optional WOD “Diane”21-15-9Deadlifts (155/225)Handstand Push ups HSPU subsPike Push upsBox Push upspush upsStanding or seated DB strict press Post WO4 sets::20sec Hollow Rock:10sec rest  

CFCody WOD 600m Run/Row/Ski/Bike (40/48)100 Double Unders/150 Single Unders15 Strict Pull ups 400m Run/Row/Ski/Bike (20/24)75 Double Unders/125 Single Unders12 Strict Pull ups 200m Run/Row/Ski/Bike (10/12)50 Double Unders/75 Single Unders9 Strict Pull ups... Continue Reading

CFCody WOD Strength (15min)Back Squat5 x 5-Advanced/Intermediate: Complete all sets @ 70% of 1RM-Beginners: build each set to find 5RM Conditioning12min EMOMMin 1: Power Cleans (70-80%)Min 2: Shuttle sprintsMin 3: Rest PureFit WOD 16min EMOM:Min 1: 10 Dbl... Continue Reading