WODFor time:2:00 plank hold400/500-m row30 V-ups30 pull-ups30 knees-to-elbows400/500-m row2:00 plank holdPost-workoutAccumulate:30-50 GHD hip extensions or good mornings PUREFIT For time:1:00-2:00 plank hold400m row30 situps30 pull-ups/ring rows30 knees u... Continue Reading

CFCody Team WOD Teams of 220min AMRAP:4 Rope Climbs20 Thrusters (65/95)20 Burpee Box Jump Overs (20/24) -divide reps however, one person working at a time.

CFCody WOD Skill/Strength6 sets for load:1 Snatch Balance + 2 OHS -lift every 90sec- “Annie”50-40-30-20-10Double UndersSit ups Jump Rope subs15-12-9-6-3 Calories -This is a GLORY BOARD WOD. Make sure every rep is FULL range of motion. It must ... Continue Reading

CFCody WOD 5 x 2:30min Rounds:450/500m RowMax rep Deadlift (125/185)(105/155)(55/75)-Rest 1min b/w rds- PureFit WOD 4-5 x 2:30min Rounds:8 KB deadlifts12 DB Push PressMax Calories-rest 1 min b/w rds-

Active Recovery Day Open Gym 5:15am – 6:15am5:30pm – 6:30pm Optional WOD 10min EMOM:3 Bar Muscle ups10 Hand release push ups Bar Muscle up ProgressionJumping bar Muscle upBanded Bar Muscle upChest 2 Bar pull upstrict pull up or For time:100 a... Continue Reading