CFCody Team WOD For Time:400m Run/Row/Ski/Bike (20/24) cals10 Rounds400m Run/Row/Ski/Bike8 Rounds400m Run/Row/Ski/Bike6 Rounds400m Run/Row/Ski/Bike4 Rounds -partners run together-Complete an entire Round then switch with partner -30min cap- Rounds =3 Burpees6 Wall Balls (14/20)9 Med Ball Sit ups (14/20)

CFCody WOD 5 Rounds:16/20 Calories/400m run15 Front Rack Lunges (55/75) PureFit WOD 4-5 Rounds:20 Calories/300m run12 Lunges (6 each leg)12 med ball sit ups

CFCody WOD 5-10-15-20-25C2B pull upsSingle DB Push Press (35/50)-Complete 30 Double unders/single unders after each round--switch arms on press as desired C2B pull up progressionJumping chest to barkipping chin over the barBanded kipping chest to barBanded kipping pull upbanded strict pull PureFit WOD 5-10-15-20-25Ring rows/pull upssingle DB push press-30 single unders after each set. Jump […]

CFCody Active Recovery Day Open Gym @ 5-6am & 5:30-6:30pm Optional WOD For time:60 Wall Balls (14/20)50 T2B/K2E/weighted sit up40 Push ups

CFCody WOD StrengthBack Squat5-5-5-5-5-use the same weight for all 5 sets--complete a set every 2-3min, depending on how heavy you go. Conditioning3min AMRAP:Power Snatch (95/135)(65/95)-Goal is 30+ reps PureFit WOD 7-10 Rounds:7 Right arm DB Snatch25ft single DB carry7 Left Arm DB Snatch25ft single DB Carry -15min cap-