On the first day of Christmas, my true love gave to me…… a 500m Row, for time! *We will be having a Christmas challenge 4 days a week leading up to Christmas. There are prizes for the top male and female of each challenge. WOD 2 Rounds:8 Power Snatch (155/105)8 Bar-Facing Burpees 2 Rounds:8 Power […]

CFCody Team WOD 3 Rounds:1000m row/800m run30 Bar Muscle ups/c2b pull ups/kipping pull ups50 Hang Power Cleans (155/105)(115/85) -one person working at a time. Partition movements however, including run/row. -35min time cap-

CFCody WOD Fight Gone Bad – ReTest from October 15 3 Rounds – 1min @ each movement for MAX repsWall Balls (20/14)Sumo Deadlift High Pulls (75/55)Box Jumps (20)Push Press (75/55)Calorie Row -1 min rest- Complete this EXACTLY the way you completed it the first time! PureFit WOD Fight Gone Bad-ish 3 Rounds – :50 Sec […]

CFCody WOD 3 Rounds:250m Row/ski/200m Run/(12/10) cal Bike+ 3 Power Cleans (155/105)500m row/ski/400m run/20/15 cal bike+ 5 Power Cleans750m row/ski/600m Run/35/30 cal Bike+ 7 Power Cleans -35min Time Cap- *For those that would like to push their intensity, complete a round and rest 1:1. goal is complete the workout, including the rest in 35min time […]

Active Recovery Day – Open Gym @ 5:30am & 5:30pm Optional WOD 5 Rounds:100m Farmers Carry (50/35)30 Ab Mat Sit ups10 Deadlifts (225/155)