4th of July WOD Open gym style – 6-8am Team of 2 WOD:10 Rounds:4 Front Squats (125/205)(95/135)(65/95)8 HSPU/Push ups/DB seated press 800m Run/Row/Ski/Bike (40/48) -together 8 Rounds:12/9 Calories/200m Run15 Wall Balls (14/20) 400m Run/Row/Ski/Bike (20/24) – together 6 Rounds:14 DB snatch (35/50)7 Burpee Box Jump Overs (20/24) 200m Run/Row/Ski/Bike (10/12) -together *Complete entire round then […]

CFCody WOD Every 3min x 8:Odd rounds:15 T2B/weighted sit ups45 Double Unders/90 Single Unders Even Rounds:45 Double Unders/90 Single Unders12/15 Calories/200m Run PureFit WOD Every 3min x 6:Odd rounds:15 weighted sit ups60 Single Unders15 Slam Balls Even Rounds:60 Single Unders12 Calories/200m Run15 Slam Balls

CFCody WOD 21-15-9-21SDHP (65/95)Push PressCalories Finisher3 rounds::20sec L-sit Hold (rings, hanging, or on boxes)1min row/bike/ski/200m run PureFit WOD 21-15-9-21KB SDHPDB push pressCalories Finisher3 Rounds::30 sec Plank hold1min row/bike/ski/200m Run

CFCody WOD For time:800m Run/Row/Ski/Bike (40/48)75ft Dbl DB front rack walking lunges (35s/50s)3 Rope Climbs 400m Run/Row/Ski/Bike (20/24)75ft Dbl DB front rack walking lunges3 Rope Climbs 200m Run/Row/Ski/Bike (10/12)75ft Dbl DB front rack walking lunges3 Rope Climbs Rope Climb Progressionshorter distance2 lay to stand = 1 rope climb2 devils press = 1 rope climb2 K2E […]

For time with a partner:225/300-cal row– One partner rows at a time; trade off as desired.– Non-rowing partner must accumulate :30 plank hold + 20 push-ups with each transition.