CrossFit Open WOD 20.4 For time: 30 box jumps, 24/20 in. 15 clean and jerks, 95/65 lb. 30 box jumps, 24/20 in. 15 clean and jerks, 135/85 lb. 30 box jumps, 24/20 in. 10 clean and jerks, 185/115 lb. 30 single-leg squats 10 clean and jerks, 225/145 lb. 30 s... Continue Reading

Recovery WOD AMRAP x 20 25 Calories 20 Ball-Slams 15 Sit-Ups 10 Up-Downs 5 Pull-Ups PureFit: 25 Double or Single Unders 20 Ball-Slams 15 Sit-Ups 10 Up-Downs 5 Ring Rows MWOD PreWOD:  Banded shoulder flexion – Place a medium to thick band on the p... Continue Reading

Rest Day. Open Gym and Mobility 5:30am Open Gym 5:30pm

CFC 5 Sets of: AMRAP x 3:00 5 Snatches (135/95)(95/55) 7 Burpees 9 Jumping Lunges Rest 1 Min. *If you need to complete the Nutrition WOD complete it instead. PureFit: 5 Sets of: AMRAP x 3:00 5 KBS 7 Burpees 9 Jumping Lunges Rest 1 Min. MWOD PreWOD: Should... Continue Reading

CFCody WOD Nutrition Test WOD 14 Min AMRAP: 50 Wall Balls (20/14) 40 Burpees 30 Box Jumps/Step ups 20 Cal Row/Ski/Bike 10 Clean & Jerks (115/85)(85/65) *Use SCORECARD to record EXACTLY how you complete this WO…. size of Ball, Box – step up... Continue Reading