CFCody Team WOD Congo Line style 6 rounds each of: 12 DB/KB snatch (55/35) 6 Burpee’s over the DB/KB 12 DB/KB clean & Jerks (6 on each side)(55/35) 6 hops over the DB/KB (over & back = 1 hop) How it works- Partner 1 starts on Snatch, when they finish they move to burpee’s, and […]

CFCody WOD 5 Rounds: 7 Bar Muscle ups/C2B pull up/pull up/strict pull up 14 Handstand Push ups/seated press Goal: Sub 13 min PureFit WOD 5 Rounds: 7 pull ups/ring rows 14 Push ups 200 meter run

CFCody WOD 12 min AMRAP: 12 Toes 2 Bar/med ball sit up/weighted sit up 6 Deadlifts (225/155) 1 Turkish get-up (55/35)(35/25) -1 on each arm- Goal: 6+ rounds PureFit WOD 12 min AMRAP: 12 knee raises/med ball sit ups/weighted sit ups 6 KB Deadlifts 1 Turkish get-up * -1 on each arm- *Turkish get-up can […]

Active Recovery Day! Open Gym @ 5:30am & 5:30pm Optional WOD Every 3 min x 8 perform 250 meter run/row/ski

CFCody WOD For Time: 800 meter run/row/ski/(50/40) cal bike 40 Overhead Squats (135/95)(115/75) 40 Burpee’s 40 Wall Balls (20/14) 200 Double Unders/ 300 single unders Goal: 20 min PureFit WOD For Time: 600 meter run/row/ski/(30) cal bike 40 PVC or Banded Overhead Squats 30 up downs/Burpee’s 40 Wall Balls (20/14) 150 single unders