CFCody WOD Regular class schedule today…NOT a rest day! 10 x 2min:200/250 m Row/Ski/Bike (10/12)/Run (200m all)*rest the remainder of the 2min Finisher3 sets not for time:10 Body Saws10 barbell good mornings or GHD hip extensions10 ATY drill PureFit WOD 8 x 2min:150-200m Row/Ski/Bike (10/12)/Run (200m all)*rest the remainder of the 2min*Should have at least […]

CFCody WOD Glory Board WOD #6 “Karen”For Time:150 Wall Balls  Finisher2-3 sets8 V-ups:30-1:00 ring plank hold20 ab mat sit ups or GHD sit ups PureFit WOD “Karen”ish 4 Rounds:20 Wall Balls10 Ring Rows20 ab mat sit ups200m run/row/ski/bike (10)  

Closed – Happy Labor Day! Schedule the rest of the week:  Tuesday – Saturday Regular Class times, Wednesday NOT being a rest day!

Team WOD5 rounds for time, with a partner, of:200-m run 40 air squats40 push-ups40 lunges *run together*divide all other reps

WOD21-15-9 reps for time of:Clean and jerks (65/95 lb)(Masters reps 15-12-9, same weight)Echo bike calories (row or ski same cals)– Women perform 15-12-9 calories. Post-workout strengthUntil the clock hits 20:00:Build to a heavy 1-rep power clean and jerkPUREFIT21-15-9DB Clean and PressCaloriesSitups