CFCody WOD Pre-WOD skill work3 Sets::10sec Pronated pull ups:30sec rest:10sec Mix grip pull ups:30sec rest:10sec Supinated Pull ups:30sec rest 5 Rounds for time:7/9 Calories/100m run12 C2B Pull ups/chin over the bar/banded strict15 Push ups (advanced ring push ups) PureFit WOD 5 Rounds:9 rings Rows (10sec hold at top of last rep)12 push ups15 Calories/200m run […]

CFCody WOD Pre-WODEvery 2min x 5:3 High Box Jumps5 KB single leg DL (R)5 KB single leg DL (L) Conditioning15min AMRAP:3 Deadlifts (175/275)(155/225)(125/175)10 Tall Box Jumps (24/30)(20/24)3 Wall Walks-add 1 Wall Walk each round PureFit WOD Pre-WODEvery 2min x 5:3 Tall Box Jumps/step ups5 KB single leg DL (R)5 KB single leg DL (L) Conditioning15min […]

Team WODFor time:4,000-m row100 burpee pull-ups (change bar height according to ability, rx’d bar 6″ above grip with arms overhead scaled down to bar position at midway on forearm.)*break up however, finish row before moving on to burpee pull ups

Rest Day, we hope you had a great Thanksgiving!

Thanksgiving partner WOD (teams of 2)75 Pull ups75 Push ups75 Front squats (55/75)75 Hang power cleans (55/75)75 Shoulder to overhead (55/75)75 Abmat sit ups75 Double unders each (or 150 single unders each)75 Calories *One person works at a time*Split reps between you and your partner (except for jump rope)