CFC 800m Run 50 DB Thrusters 50 Renegade Rows 800m Run PureFit 400m Run 50 Air Squats 50 Bent over rows 400m Run

CFCody Team WOD Murph Prep 24 min AMRAP Cindy: 5 Pull Ups 10 Push ups 15 Pull ups *Every 6min STOP where you are and run/row 400 meters together. Pick up where you left off. You will finish with the run/row and complete 4 total. *on AMRAP one person working at a time, divide reps […]

CFCody WOD 24 min AMRAP: 200 meter run/row/ski/bike (12/10) cals 12 Front Rack Lunges (135/95)(95/65) 200 meter run/row/ski/bike (12/10) cals 4 Rope Climbs Rope Climb subs 4 Bar Muscle ups 8 Pull ups PureFit WOD 16 min AMRAP: 200 meter run/row/ski/bike (12/10) cals 12 KB SDHP 200 meter run/row/ski/bike (12/10) cals 12 med ball sit us/weighted sit […]

CFCody WOD ‘Nancy’ 5 Rounds: 400 meter Run 15 OHS (95/65)(75/55) *This is a GLORY BOARD WOD so make sure to record results on board.  We will re-test. PureFit WOD ‘Nancy – ish’ 4-5 Rounds: 400 meter run/row/ski 15 Front Rack squats

Active Recovery Day!   Open gym @ 5:30 am & 5:30pm Optional WOD 7 Rounds 15 Calories row/ski/bike 200 meter run/row/ski …rest 90 sec… *use 2 different machines if not running