Front Squat10 Rep Max (warm up with sets of 5) “Bergeron Beep Test”On the Minute For Max Rounds:7 Thrusters (75/55)7 Burpees7 Pull-Ups *Thruster weight should allow all sets to be unbroken*Pull-Ups variation should be something you could complete 15+ fresh*If you complete 15 rounds, add 1 rep until failure PUREFIT Strength: 5 sets of 5 […]

Team WOD Teams of 2:25 min AMRAP:400m Run Together4 Rounds of Macho man-one person working at a time on macho man- Macho Man =3 Power Cleans(135/95)(95/65)3 Front Squats3 Push Jerks

CFCody WOD Strength – Barbel ComplexPower Snatch – Hang Snatch -Build to a Heavy- WOD14min AMRAP:2 Rope Climbs4 Burpee Box Jumps8 Alternating DB Snatch (70/50)(50/35)(35/20) Rope Climb Subs2 Renegade Rows = 1 Climb2 Devils Press = 1 Climb2 Lay to Stand = 1 Climb2 Strict Pull ups = 1 Climb PureFit WOD 14min AMRAP:2 Lay […]

CFCody WOD 1000m – 800m – 600m – 400m – 200m Run/Row/Ski50 – 40 – 30 – 20 – 10 Wall Balls (20/14) Bike cals48 – 38 – 28 – 18 – 8 (men)40 – 30 – 20 – 10 – 5 (Women) PureFit WOD 800m – 600m – 400m – 200m Run/Row/Ski40 – 30 […]

Active Recovery Day Open Gym 5:30am & 5:30pm Optional WOD Strength – Bench PressBuild to a heavy 5WOD800m Row + 80 Ab Mat Sit ups500m Row + 50 Push ups300m Row + 30 T2B-15min Cap-