CFCody WOD StrengthOn the 2min x 5: 1 Push Jerk For Time: (18min Time cap)50 Sit ups, 50 Box Jumps (24/20)50 Sit ups, 40 DB Push Jerks (50/35s)(35/20s)50 Sit ups, 300′ Farmers Carry (50/35s)50 Sit ups, 20 DB Box Step ups (50/35s) PureFit WOD For Time:30 sit ups, 40 step ups30 sit ups, 30 DB Push […]

Active Recovery Day Open Gym 5:00am & 5:30pm Optional WOD 4 Rounds: (30min Cap)25 Burpees over the Rower400m Run500/450m Row/Ski-2 min rest b/t rds-

CFCody WOD StrengthOn the 2 min x 5:1 Front Squat 15-12-9-6-3Power Cleans (135/95)Pull upsFront SquatsBurpee Box jumps PureFit WOD StrengthOn the 2 min x 4:5 Tempo Squats3-0-2 (down 3, no pause, up 2) 15-12-9-6-3DB Power Cleansring rowsDB squatsburpee step ups  

CFCody WOD 5 Rounds: (30min time Cap)200m Row/Ski10 T2B/K2E/GHD200m Row/Ski30 KBS (55/35)200m Row/Ski10 T2B/K2E/GHD Row/Ski Subs200m Run12/10 Cal Bike PureFit WOD 4-5 Rounds: (20min time cap)200m Row10 Med ball sit us 200m Row15 KBS200m Row10 med ball sit ups

Teams of 3: On the Minute x 30:8 Burpee Box Jumps (24″/20″)200′ Shuttle SprintMax Calorie Bike * Switch After Full Rounds* Each Teammate Does 10 Rounds * Shuttle sprint is 4 x 50′ or 8 x 25′ based on space  * Score is total team calories