CFCody Team WOD 25min AMRAP with partner:50 Wall Balls (14/20)50 Box Jump Overs (20/24)50 Wall Balls50 Med ball step overs50 Wall Balls50 Lateral Burpee Box jump overs -Divide reps however, one person working at a time.

CFCody WOD Partner WOD 10min AMRAP:Pacer – Partner 1: 100m Farmers carry (choose challenging weight)Parner 2: AMRAP of10 Plate ground to Overhead (25/45)(15/25)10 Ab mat sit ups/GHD*pick up where partner left off Rest 1 min – to transition 10min AMRAP:Pacer – partner 1: 200m or 10/12 calParnter 2: AMRAP of Cindy5 pull ups10 push ups15 […]

CFCody WOD BodyRox WOD 4 Rounds:8-10 Romanian split squats on bench/box (with or without weight)8-10 DB/KB standing filly press (each arm)8-10 dbl Db kickstand RDL (each leg)10 Box jumps/steps ups (tall box):30sec Single arm single KB plank on KB (each side) After each roundRd 1 – 500mRd 2 – 400mRd 3 – 300m Rd 4 – […]

Active Recovery Day Open gym5-6am & 5:30-6:30pm Optional WOD For Time:100 Double Unders50 alternating DB Snatches (35/50)100 Double Unders

CFCody WOD Glory Board WOD #7 “HELEN” 3 Rounds for time:400m Run21 KBS (35/53)12 Pull ups *must be done as perscribed inorder to make the GLORY BOARD or  Partner Helen4 Rounds:400m Run/row/ski/bike (20/24)42 KBS (35/53)(25/35)24 pull ups-Run together, divide KBS & pull ups however.  PureFit WOD “HELEN” 3 Rounds for time:400m Run21 KBS (35/53)12 Pull ups *must be […]