WOD Every minute for 21 minutes, alternate between: Minute 1: 12-15 Pull-ups Minute 2: 6 Power Cleans (185/135)(135/95) Minute 3: 30-50 Double Unders *choose your reps and load and try to stick with it across all 7 rounds PUREFIT Every minute for 18 minutes, alternate between: Minute 1: 12-15 Pull-ups/Ring Rows Minute 2: 10 Medball […]

Rest Day: Open gym times, 5:00-6:30 am & 5:30-6:30 pm Optional WOD: 15-12-9: Cals Row Cals Bike 200 meters farmers Cary (50/35) 15-12-9: Cals Row Cals Bike 200 meters farmers Cary (50/35) 15-12-9: Cals Row Cals Bike *If you are feeling fresh and want a longer workout use rep scheme 21-15-9 **Farmer Cary- Think fast […]

WOD 30-20-10, for time of: Floor Press (135/95) (95/65) *OR push-ups Burpee Box Jump (24/20) Finisher: 5 Min Plank: rest as needed (5 minutes total-rest included) PUREFIT 25-20-15 DB Floor Press or Seated Press Burpees Stepups Finisher: 5 Min Plank: rest as needed

STRENGTH Every 2 minutes, for 10 minutes: 3 Snatch (squat, if mobility and technique allow)  *build in load, perform as unbroken touch and go sets WOD Run: 4 x 400m (rest 1 min between efforts) OR Row/Ski: 4 x 500m (rest 1 min between efforts) OR Bike: 4 x 30/21 cal (rest 1 min between efforts) PUREFIT Run: 4 x 400m (rest 1 […]

CFCody Team WOD 30 Rounds: (15 each) 5 T2B/K2E/Weighted sit ups 3 Burpees over the bar 1 Clean & Jerk (135/95)(95/65) *Teammate completes entire round then swap.  1 person working at a time.