Team WOD Teams of 3: Congo line style5 rounds:15/12 Calories12 Box Jumps9 Russian KBS (70/55)(55/35)6 shuttle sprints or 200m run *each teammate will complete 5 rounds, following each other.

CFCody WOD “Hollyman”30 rounds:5 Wall Balls3 HSPU/push ups/DB seated press1 Power Clean (205/135)(185/105)(135/85) -30 min time cap- Workout Options1 – as written2- with a Partner: break up reps/rounds as desired3- Half reps PureFit WOD Team Hollyman24 rounds:5 Wall Balls3 Push ups1 Dbl DB Power Clean -20min time cap-

CFCody WOD Strength – DeadliftsWarm up sets3@ 45% – 3 @ 55% – 3 @ 65%Working sets3 @ 70% – 3 @ 80% – 3+ @ 90% WOD16-20min On the Min:Min 1: Max cals/150-200m runMin 2: Max Burpees/Slam Balls/sit ups -alternate Burpees/slam balls/sit ups if needed PureFit WOD Strength – Deadlift3-3-3-3+ WOD14-16min On the Min:Min […]

Active Recovery Day Open Gym @ 5:30am and 5:30pm Optional WOD 25min AMRAP:400m row/run/ski2 rounds:5 KBS10 Push ups15 Jumping lunges15 calories -Use a different machine

CFCody WOD 3 Rounds:15 Deadlifts (135/95)(95/65)15 T2B/K2E/Weighted sit ups 3 Rounds:12 Front Squats (135/95)(95/65)12 Pull ups/Bar or DB Bent over rows/ring rows 3 Rounds:9 Shoulder 2 Overhead (135/95)(95/65)9 Bar Muscle ups/C2B pull ups/Pull ups -18min time cap- Goals -Take 10 mins to work on drills/skill/prep necessary to complete your goal. PureFit WOD 3 Rounds:12 KB […]