CFCody WOD 3 Rounds:1000/800m Row/Ski/600m Run/Bike (48/40)50-30-10 Pressing reps50 Air Squats Pressing repsRd 1 = BurpeesRd 2 = Handstand push ups/seated press/push ups/dipsRd 3 = Wall Walks Wall walk subs25ft bear crawl = 1inchworm 6 Plank shoulder taps = 1 PureFit WOD 3 Rounds:800m Row/Ski/600m Run/Bike (48/40)40-30-20 Pressing reps50 Air Squats Pressing RepsRd 1 = […]

Active Recovery Day! Open Gym @ 5am & 5:30pm Optional WOD Strength – Strict Press10 rep Max 3 Rounds:(18min Cap)600m Run/750m Row/Ski30-20-10 Toes 2 Bar30 DB Reverse Lunges (50/35s)

CFCody WOD 3min AMRAP x 5 rounds:30/24 Calorie bike/row/ski/400m run60 Double Unders/90 Single UndersMax Power Snatch (95/65) -rest 3 min- PureFit WOD 3 min AMRAP x 4-5 rounds:24 calorie row/ski/bike/300m run90 single undersMax DB snatch -rest 3 min-

CFCody WOD Strength – Back Squat1 Rep Max 15min AMRAP:40/30 Calorie Row/Ski/400m Run/Bike (30/24)20 Thrusters (75/55)10 Bar Muscle ups BMU subsJumping Muscle upsStrict Pull upsBurpee Pull ups PureFit WOD 15min AMRAP:30 Calorie Row/Ski/300m Run20 DB Thursters10 DB renegade rows Finisher3 Rounds:8 weighted lunges (each leg):30sec hollow hold or plank hold

CFCody Team WOD Teams of 3:30min AMRAP:60 calorie Row15 rope Climbs45 Power Snatch (115/85)(85/65) Rope Climb Subs3 Strict pull ups = 1 climb2 Devils press = 1 climb2 Lay to stand = 1 climbShorter distance