Active Recovery Day Open Gym 5:15am -6:15am & 5:30pm-6:30pm Optional WOD 3:00 Max Calorie Row3:00 Max Distance Handstand Walk3:00 Max Calorie Bike -rest 3:00- 3:00 Max Calorie Bike3:00 Max Distance HS walk3:00 Max Calorie Row HS walk ProgressionShoulder taps against the wallFloor or Ring Plank HoldBear Crawl

CFCody WOD On the 3rd day till Christmas CFCody gave to meMax Wall Sit Strength/Skill3 sets:6 Overhead Squats-Build each set. Build heavier than workout weight. For Time:500m Row/Ski/Bike (20/24)/400m Run30 Toes to Bar/knee raises/weighted sit ups30 Overhead Squats (80/115)(65/95)(35/45)500m Row/Ski/Bike (20/24)/400m Run PureFit WOD Strength/skill3 sets:6 Banded/PVC pipe OHS or Goblet squat-build in weight or […]

CFCody WOD On the 4th day till Christmas CFCody gave to me2 min Max Sit ups 1 rep on the minute Min 0-5: Snatch High PullsMin 6-10: Hang Power SnatchMin 11-20: Power Snatch -Building in weight as form allows PureFit WOD On the minute Min 0-5: 2 Shuttles + 8-10 alternating hang DB snatchMin 6-10: […]

For time with a partner:30 toes-to-bars1.5-mile run30 toes-to-bars1.5-mile run30 toes-to-bars– One partner works while one rests. Partition the run efforts and toes-to-bar sets as needed.

CFC   On the 5th day till Christmas CFCody gave to me:1 min MAX Hand release Push ups For time:120 double-unders30 sit-ups6 wall walks100 double-unders25 sit-ups5 wall walks80 double-unders20 sit-ups4 wall walks60 double-unders15 sit-ups3 wall walks40 double-unders10 sit-ups2 wall walks PureFit For time:100 single-unders20 sit-ups15 ball slams75 single-unders15 sit-ups10 ball slams50 single-unders10 sit-ups5 ball slams