WODFor time:30 sumo deadlift high pulls (55/75 lb)(35/45 lb)1:00 plank hold30 lateral burpees over the barbell1:00 plank hold30 sumo deadlift high pulls1:00 plank hold30 lateral burpees over the barbell– Plank hold time is accumulated. Post-workout:Accumulate:30 GHD back extensions PUREFIT For time:30 KB sumo deadlift high pulls 1:00 plank hold20 burpees1:00 plank hold30 sumo deadlift high […]

Partner WOD 10 Rounds:6 Handstand push ups12 Deadlifts (155/225)(135/205)24 Box Jumps (20/24)200m Run -divide Reps however, Run together

CFCody WOD Daniel50 pull ups400m run21 Thrusters (65/95)800m run21 Thrusters400m Run50 Pull ups -This is a Hero WOD. You can complete it by yourself or with a teammate. Partner option – divided up all the reps however, run together.  PureFit WOD Partner WODFor time:50 Ring Rows/pull ups400m run/Row/Ski/Bike (20)24 DB Thrusters800m 24 Thrusters400m 50 partner med ball sit […]

CFCody WOD For time:800/1000m Run/Row/Skirest 2 min600/750m rest 2 min400/500m rest 2 min200/250m Bike Cals50/6030/3620/2410/12 PureFit WOD For time:800m Run/Row/Skirest 2 min600m rest 2 min400mrest 2 min200m Bike Cals:40-30-20-10    

Active Recovery day Open gym 5:30-6:30am & 5:30-6:30pm Optional WOD For Time:100 burpees to a target