5:30am and 5:30pm Open Gym

On the 7th day of Christmas my true love gave to me…2min Max Sit ups CFCody WOD AMRAP 3:00 x 4 4 box jumps4 front squats (115/75 lb)4 pull-ups Rest 2:00 PureFit WOD AMRAP 3:00 x 4 4 box jumps4 goblet squats4 ring rows Rest 2:00

On the 8th day of Christmas my true love gave to me…1 min Hand release Push ups CFCody WOD For time:100 double-unders75 hang power cleans (55/75 lb)50 sit-ups75 push presses (55/75 lb)100 double-unders PureFit WOD For time:100 Single-unders50 DB hang power cleans 35 sit-ups50 DB push presses (55/75 lb)100 Single-unders

CFCody Team WOD 1600m run/row/ski (switch every 200m) 3 rounds each-(one person working at a time) 6 burpee box jumps overs (20)9 DB/KB snatch (50/35)(35/25)12 Wall balls (20/14) 20 partner med ball sit ups 3 rounds each-(one person working at a time) 6 burpee BJO9 DB snatch 12 Wall balls 1600 meter run/row/ski (switch every 200meters)

On the 9th Day of Christmas, my true love gave to me….Max Double Unders (3 attempts) CFCody WOD For Time:2 Power Cleans (105/155)(75/115)50 Double Unders/75 Single unders4 Power Cleans50 Double Unders/75 Single unders6 Power Cleans50 Double Unders/75 Single unders8 Power Cleans50 Double Unders/75 Single unders10 Power Cleans PureFit WOD 4 Rounds: 10 Medicine Ball Cleans15 Wall […]