CFCody WOD Skill work – 12minRing Muscle upBar Muscle upC2B pull upPull up Conditioning12min EMOM:Min 1- 1-3 Muscle ups/Pull upsMin 2- Max Shuttle sprints50ft = 1 shuttle (25ft down, 25ft back) *Use the Skill work to decide which gymnastic movement to work in the conditioning.   PureFit WOD 15min EMOM:Min 1- 5-8 Ring rowsMin 2- Max […]

TEAM WOD 3 rounds for time with a partner:50 Russian KB swings (53/70 lb)40 toes-to-bars30 handstand push-ups– One partner works at a time.

WOD For time:12 squat clean thrusters (75/115 lb)(55/75 lb)400-m run9 squat clean thrusters400-m run6 squat clean thrusters400-m run PUREFIT For Time:12 squat clean thrusters with DB or medball12 Shoulder Taps400M run/row/ski12 squat clean thrusters12 shoulder taps400M run/row/ski12 squat cleans thrusters12 shoulder taps400M

WOD For load:3-3-3-3-3Front squat5 sets for total time:500-m row– Rest 3:00 between sets. PUREFIT Strength5-5-5-5-5DB/Goblet Squat 4 sets for total time:500m row-rest 2:00 between sets

Rest Day, Open gym times 5:30-6:30 a.m. & 5:30-6:30 p.m. WOD AMRAP 9:9 burpees to a target (12 in)10 alternating single-leg squats/step-back lunges