CFC AMRAP x 14 14 Push Press (95/65) 14 Burpees 14 Front Rack Lunges PureFit AMRAP x 14 14 DB/KB Push Press 14 Burpees 14 Front Rack Lunges

Open Gym: 5:30am and 5:30pm Alternate WOD 54 DU’s 18 T2B 45 DU’s 15 T2B 36 DU’s 12 T2B 27 DU’s 9 T2B 18 DU’s 6 T2B

CFC 5 rds 20 KB Snatch alternating arms (55/35) 15 Box Jumps 10 Burpees   PureFit 5 rds 15 KB Snatch alternating arms 10 Box Step-Ups 5 Burpees

  It is Linda’s birthday!!! Linda has been with us from the beginning and we are so blessed to have her at CFC and as a friend.  Thank you Linda for all you do for CrossFit Cody!  Lets celebrate with a birthday WOD. CFC and PureFit WOD Linda’s Filthy Fifty-Five 5 Jumping lunges 55 Goblet […]

CFCody WOD 4 rounds: 8 bar facing burpee 12 front rack lunges (135/95)(95/65) 200 meter run/row/ski/(12/10) cal bike -rest 2 min after each round- Goal is consistency! Earn your rest. PureFit WOD 4 rounds: 8 burpee or up-downs over the DB/KB 12 DB/KB front rack lunges 200 meter run/row/ski/(12/10) cal bike -rest 1 min after […]