Active Recovery Day Open gym 5:30am & 5:30pm Optional WOD 8min AMRAP:Bike Calories 2 Min rest 8min AMRAP:1 Rope Climb10 Double Unders/20 Single unders1 Rope Climb20 Double Unders/40 Single Unders1 Rope Climb30 Double Unders/60 single unders1 Rope Climb40 Double unders/80 single unders ….. Continue adding 10 double/20 single unders each round. Rope Climb subs3 strict […]

CFCody WOD Gymnastic WOD:45sec ON :15 sec OFF 1- Handstand Lowering to Mat2- Ring Plank Holds3- Army crawl with feet on slides or HS walk practice Conditioning 15-12-9-6Devils Press (50/35)(35/25)Calories/200 m run into… 6-9-12-15Burpee’s/Up downs over the DBCalories/200 m run PureFit WOD 15-12-9-6DB Hang cleanCalories/ 200m run into… 6-9-12-15DB Push PressCalories/200m run

CFCody WOD Every 2min x 10:15 Box Jumps (24/20)10 Toes 2 Bar/Knees 2 Elbows/weighted sit ups1 Snatch *Can build in weight every round or stay at the same weight PureFit WOD Every 2min x 10:15 Step ups10 Knees 2 Elbows/weighted sit ups5 DB/Med ball Squat cleans

Team WOD Team of 2 (40 minute time cap)60 Clean & Jerks (115/85) *partition however1600m Run/Row/Ski *together20 Rope Climbs *partition however, there will be ropes available to pull from sitting to standing1600m Run/Row/Ski *together100 Burpees *Synchro

STRENGTH Warm Up Sets5 reps @ 40%5 reps @ 50%3 reps @ 60%Working Sets5 reps @ 65%5 reps @ 75%5+ reps @ 85% WOD On the 3:00 x 6 rounds200m Run with medicine ball 20/1412 Toes to Bar/Knees to Elbows/Weighted Sit-ups9 Russian Kettlebell Swings 70/55 PUREFIT Deadlift, 5 sets of 5 repsUsing kettlebells, increase weight […]