WODFor Time:25-20-15-10-5 Dumbbell Bench Press50-40-30-20-10 Dumbbell Reverse Lunges100-80-60-40-20 Double Unders Dumbbells: (50’s/35’s) (35’s/20’s) PUREFIT 5 Rounds for Time:10 Seated Press10 Suitcase Deadlift50 Single Jumps/150M

Open gym times 5:30 a.m. & 5:30 p.m. WOD3 Rounds For Time [25 Minute Cap]:700/600 Meter Row12 Deadlifts (275/185)(185/135)21 Burpee Box Jumps (24″/20″) Rest 3 Minutes Between Rounds

WODAMRAP 20:5 Handstand Push-ups OR Push Press10 Single Leg Squats OR Front Rack Reverse Lunges15 Pull-ups Every 4 Minutes [Starting at 0:00]:15 Hang Power Snatches (75/55)(45/35) PUREFITAMRAP 18:5 Pushups10 Squats/Reverse lunges15 DB Rows/Ring Rows*Every 4:00, starting at the 0:00, 10 supermans

Overhead Squat Build to a Heavy Overhead Squat WODFor Time [10 Minute Cap]:20 Power Cleans20 Floor Press20 Overhead Squats Barbell: (155/105)(115/85) PUREFIT 12 Min AMRAP12 DB Power Cleans12 DB Floor Press12 Banded OHS FINISHER: 1,000 Meter Row/ski

CFCody Team WOD Teams of 2:40 Burpees800 m run/row/ski/Bike (50/40)*One person working at a time, divide reps however 5 Rounds:30 KB Swings (70/55)(55/35)30 ft Walking lunges (weighted or not)30 Squat Jumps30 Ft walking lunges (weighted or not)*one person working at a time on reps, both teammates LUNGE TOGETHER 40 Burpees800m Run/Row/ski/Bike*One person working at a […]