“DOWNFALL” COMPETE [TRAIN & COMPETE]For Time:100 Double Unders80/60 Calories60 Box Jump Overs (24″/20″)40 Dumbbell Push Jerks (50’s/35’s)200 Meter Farmer’s Carry (50’s/35’s) PureFit: “DOWNFALL” COMPETE [TRAIN & COMPETE]For Time:100 Single Unders50/30 Calories40 Box Step-Ups30 Dumbbell Push Jerks 100 Meter Farmer’s Carry

CFCody Team WOD Teams of 2:25 min AMRAP: 8 SDHP (75/55)(55/35) 8 single arm Devils Press (55/35)(35/20) -4 on right, 4 on left 16 Slam Balls (20/15) How it works: Partner 1 completes 2 rounds of the above while Partner 2 completes MAX distance on a machine. swap and continue this format for 25min score […]

CF Open WOD 22.3 For time:21 pull-ups42 double-unders21 thrusters (weight 1)18 chest-to-bar pull-ups36 double-unders18 thrusters (weight 2)15 bar muscle-ups30 double-unders15 thrusters (weight 3) Men Rx: 95 lbs, then 115 lbs, then 135 lbsWomen Rx: 65 lbs, then 75 lbs, then 85 lbs Time cap: 12 minutes For Full workout descriptions and scaling options click HERE […]

CFCody WOD Goat DayEMOM x 20:Min 1: Movement 1Min 2: Movement 2 *Goat = skill or movement that you would like to work on. Choose an appropriate rep scheme that allows skill or movement practice. Goat OptionsT2BDouble UndersWall Ballsheavy Power clean (low Rep)Heavy Front squat (low rep)Calories PureFit EMOM x 15min:Min 1: 6 weighted sit […]

Active Recovery Day Open Gym 5:30am & 5:30pm Optional WOD 4min AMRAP x 5:10 Shuttles (pull ups rig to garage doors) or 200m run20 Weight sit ups/GHDMax calories with remaining time