Active Recovery Day – Open Gym 5-6am & 5:30-6:30pm Optional WOD Snatch or Clean7×2-build each set as mechanics allow  

CFCody WOD Glory Board Workout #5 “Diane”21-15-9Handstand Push upsDeadlifts (155/225) -This is a classic CF workout. -Must be performed as RX’d to make the Glory Board. -Make sure to record your time & how you complete the workout on the board Handstand Push ups progression-raise the floor, shorten range of motion-Wall Walks 5-4-3 instead of 21-15-9-HSPU […]

CFCody WOD 2 Rounds:on a 3min Clock:400m Run/Row/Ski/Bike (20/24)Max Chest 2 Bar pull ups-rest 1 min- On a 3min Clock400m RunBox Jump Overs (20/24)-rest 1 min- On a 3min Clock400m RunMax DB/KB Goblet Squats (35/50)-rest 1min- PureFit WOD 2 Rounds:on a 3min Clock:400m Run/Row/Ski/Bike (20)Max ring rows/pull ups-rest 1 min- On a 3min Clock400m RunMax […]

Teams of 2: AMRAP 20:25 wall-ball shots (14/20 lb) (9/10 ft)20-cal bike4 wall walks one person working at a time: partition reps however you want

CFC For time::30 L-sit hold or hanging knee up holds20 snatches (135/95):30 L-sit hold or hanging knee up holds15 power cleans (205/125):30 L-sit hold or hanging knee up holds10 deadlifts (275/185):30 L-sit hold or hanging knee up holds PureFit For time::30 hanging knee up holds20  DB SDLHP:30 hanging knee up holds20 power cleans :30 L-sit hold […]