Open gym, 5:30-6:30 am & 5:30-6:30 pm WOD 5Rounds x AMRAP 4:30/20 Calorie Bike30 x 10-Meter Shuttle RunsMax Toes to Bar

WODFor Time [30 Minute Time Cap]:50-40-30-20-10:Double UndersAbMat Sit-upsCalorie Row (50/35-40/28-30/21-20/14-10/7) *100-ft. DB Farmers Carry After Every Movement (50’s/35’s) PUREFITFor Time (25 Minute Time Cap):30-25-20-15Single Jumps (double the #)Situps or CrunchesCalorie Row *100 ft DB farmers carry after every movement

CFCody WOD Strength – No Touch Deadlifts5 sets of 3 reps WOD – 5 Rounds –3 min AMRAP:9 Hang Power Cleans (135/95)(95/65)45 Air SquatsMax Calories Bike/Row/Ski -1min rest b/w rounds- Score = total calories completed PureFit WOD Strength – KB No Touch Deadlifts5 sets of 3 reps WOD– 4-5 Rounds –3 min AMRAP:9 DB Hang […]

CFCody Team WOD Teams of 2:60 Clean & Jerks (135/95)(95/65)1 mile run20 Rope Climbs1 mile run100 Burpees *one person working at a time, Run together. Rope Climb subs2 seated to standing rope climbs = 1 5 strict pull ups = 12 renegade rows = 1

CFCody WOD Strength – Strict Press5 sets of 3 reps WODon the 6:00min x 3 sets:800m Run/Row/Ski/Bike (50/40)15 DB Front Squats (50s/35s)(35s/25s)Max DB Shoulder to OH (50s/35s)(35s/25s) PureFit WOD Strength – DB Strict Press (seated or standing)5 sets of 3 reps WODOn the 5min x 3 sets:600m run/row/ski/bike (30)12 DB Front SquatsMax DB Shoulder to […]