CFCody WOD 5 Rounds:15/12 Calorie Bike/Row/Ski/200m run10 Burpees -rest 2 min- Back Squat Set 1: 3 reps @ 60%Set 2: 3 reps @ 70%Set 3: 8 reps @ 75%Set 4: 8 reps @ 75%Set 5: 8 reps @ 70% PureFit WOD 4-5 rounds:15 calorie row/ski5 Up-downs/burpees12 Goblet Squats5 Up-downs/burpees12 sit ups

CFCody WOD 5 Rounds: 60 Double Unders15 OHS (115/85)3 Rope Climbs Rope Climb Subs3 renegade rows = 1 rope climbs2 laying to standing = 1 rope climbhalf distance3 strict pull ups + 3 k2E PureFit WOD 4 Rounds60 single unders15 Goblet squats9 renegade rows

Closed. Enjoy!

Wod time: 7am-9am This is Open Gym Style. Please come in Time to complete the wod by 9am. Twelve days of Christmas 1 Clean and Jerk 135/952 Front Rack Stationary Lunges 135/95 R/L=23 Deadlift 135/954 Box jumps 24/205 Burpees6 Pullups7 Wall Balls 30/208 Toes to Bar9 KB Swings 70/5510 Hand Release Pushups11 Ball Slams 12 […]

CFCody WOD AMRAP 16:4 Wall Walks8 Alternating Dumbbell Snatches (70/50)12 Toes to Bar *Score = Total Rounds + Reps PureFit AMRAP 16:4 Push-Ups8 Alternating Dumbbell Snatches 12 Sit-Ups