CFCody WOD For Time:100 Double Unders50/35 Calories5 Squat Cleans (255/155)(185/135)(135/95) 80 Double Unders40/30 Calories4 Squat Cleans 60 Double Unders30/20 Calories3 Squat Cleans 40 double Unders20/15 Calories2 Squat Cleans 20 Double Unders10/10 Calories1 Squat Cleans -30min Time Cap- PureFit WOD For Time:80 Single Unders35 Calories5 DB Squat Cleans 60 Single Unders30 Calories4 DB Squat Cleans 40 […]

CFCody Team WOD Teams of 2 30 min AMRAP:P1: 100m Farmers Carry (50s/35s)P2: Max Calories -Switch positions after farmers carry. Score is total combined calories PureFit Team WOD Teams of 2 20 min AMRAP:P1: 100m Farmers Carry P2: Max Calories

Active Recovery Day Open Gym 5am & 5:30pm NANCY: 5 Rounds For Time: 400 meter Run 15 Overhead Squats (95/65 lb) Optional WOD

CFCody WOD StrengthBuild to a heavy set of 3 inPush Press WOD12min AMRAP:2 Push Press (75/55)(55/35)8 DB/KB Front Rack step ups (24/20)4 Push Press8 DB/KB Front Rack step ups6 Push Press8 DB/KB Front Rack step ups…..Continue adding 2 PP PureFit WOD StrengthBuild to a heavy set of 3DB Push Press WOD12 min AMRAP:2 DB Push […]

CFCody WOD 21-15-9-9-15-21Deadlifts (225/155)(155/105)Burpees -Complete deadlifts in no more than 2-3 sets -if you have lower back issues, sub burpees for Slam balls or calories PureFit WOD 21-15-9-9-15-21KB deadliftsSlam Balls