WOD 5 Rounds For Time:21/15 Calorie Bike, 25/21 Calorie Row/Ski, 200m Run12 50ft Shuttle Runs (25ft down & back) 9 Thrusters (115/85)(85/60) Rest 1 Minute Between RoundsTime Cap: 25 Minutes PUREFIT 5 Rounds For Time:12 Calorie Bike/Row/Ski, 200M Run8 DB Thrusters4 Farmer’s Carry (Lengths)

Open Gym Times:5:00-6:00 a.m. & 5:30-6:30 p.m. StrengthPush Jerk 10 Rep Max WODAMRAP 20:7 Power Cleans (135/95)(95/65)7 Burpees200m Run/Row

WOD 4 Rounds For Total Reps:2:00 Calories (stay on the same machine each round)2:00 *Reps2:00 Rest *Round 1: Power Snatch (95/65)*Round 2: Box Jump Overs (24/20)*Round 3: Handstand Push-ups*Round 4: Calorie Row (If you chose the rower on the 2 minutes of Calories, pick a different machine here) PUREFIT 4 Rounds For Total Reps:2:00 Calories […]

StrengthFront Squat 1 Rep Max WOD3 Rounds For Time:10 Front Squats (185/135)(135/95)20 Chest to Bar Pull-ups/Pull-ups/Ring Rows/Bent Over Rows50 Double Unders Time Cap: 15 Minutes PUREFIT 4 Rounds for Time:10 Goblet Squat15 Pullup/Ring Rows/DB Rows75 Singles/ 200M

CFCody Team WOD Teams of 2:Team ‘Helton’3 Rounds:800m Run/Row/Ski/Bike (48/40) Cals30 DB Squat Cleans (55/35s)(35/25s)30 Synchro Burpees -33min time cap- -Run together, Split squat cleans as desired.