Active Recovery Day Open Gym5:30am & 5:30pm Optional WOD 2 Rounds for Time (20min Cap)1000m Row50 Thrusters (45/35)30 C2B/Strict/Chin over the bar pull ups Row = 1250/1000Bike = 75/60 cals

CFCody WOD ‘Donny’ – Hero WOD21-15-9-9-15-21Deadlifts (225/155)(155/105)Burpees *If you know deadlifts & burpees are a bad combo for your back sub with machine or run400m-200m-100m-100m-200m-400m Run/Row/Ski/Bike (24-12-6-6-12-24) “Donny”in Honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in […]

CFCody WOD 5 Rounds for Time:60 Double Unders/75 Single unders15 Overhead Squats (115/85)(75/55)3 Rope Climbs Rope Climb Subsshorten distance3 Strict pull ups + 3 Strict K2E = 1 Rope climb3 Renegade rows with push up = 1 rope climb3 laying to standing = 1 rope climb PureFit WOD 5 Rounds for Time:60 Single Unders15 Banded […]

Team WOD [Teams of 2]3 Rounds For Time [30 Minute Cap]:1,000 Meter Run10 Burpee Pull-Ups100 Air Squats *Run Together, Split Burpee Pull-ups, Synchro Air Squats

Power Clean & JerkBuild to a Heavy Power Clean & Jerk WOD “Open Workout 13.4”AMRAP 7:3 Clean & Jerks3 Toes to Bar6 Clean & Jerks6 Toes to Bar9 Clean & Jerks9 Toes to Bar…Add 3 Reps Every Round Barbell: (135/95)(95/65) PUREFIT WOD #1: Interval Rowing: 1:30 moderate pace, :30 sprint x 3 WOD #2: AMRAP […]