Active Recovery Day! Open Gym: 5:30am – 6:30am & 5:30pm – 6:30pm Optional WOD Strength/Skill3 sets:7 Push Press-Build to workout weight or slightly heavier. WOD15-12-9Push Press-Goal is unbroken for each set-Barbell load should increase with each set but not if mechanics fail. 

CFCody WOD 6 sets:On a 1:30 min clock:45sec Max Calories:15sec transition:30sec Toes to Bar/Knee Raises/weighted sit ups/GHD-rest 1:30- *If need to make space for equipment, partner up and 1 goes while the other rests.  PureFit WOD 6 sets:On a 1:30 min clock:45sec Max Calories:15sec transition:30sec Knee Raises/weighted sit ups/GHD-rest 1:30- *If need to make space […]

CFCody WOD Strength/Skill work3 sets:3 Overhead Squats 3-5 Ring dips and/or progressions-use this to work up to or slightly higher than WO weight for OHS-Practice mechanics of Ring dip and find WO option WOD10min AMRAP:6 OHS (105/155)(75/115)(35/45)9 Strict Ring Dips Ring dip VariationsFoot assisted Ring dipBanded Ring dipStraight Bar DipBox DipJumping & 3 count lowering ring […]

Team WOD (teams of 3)24/30-cal bike, each partner, 5 rounds for each partner*1 partner works while 2 rest, then switch partners*this should be a sprint each time*if your places slows past 2:00, scale calories to (17/24)(10/15)*if working in teams of 2, rotate bikers every 3:00

WODOn a 15:00 clock:50 bar-facing burpees50 wall-ball shots (14/20 lb) (9/10 ft) (10/14 lb) (8/9 ft)800-m runMax-reps hang squat cleans in the remaining time (125/185 lb)(95/135)(35/45) PUREFIT For Time:30 Burpees40 Wallballs800 M30 DB Hang Cleans