WODFor time:40 box jump-overs (20/24 in)40 air squats40 hand-release push-ups30 box jump-overs (20/24 in)30 air squats30 ring dips/box dips20 box jump-overs (20/24 in)20 air squats20 handstand push-ups/pike push-ups Post-workout accessory3 sets::30 side plank, right:30 side plank, left:30 hollow rocks:30 rest PUREFIT WODFor time:600m30 step ups30 GH bridges30 box dips20 step ups20 GH bridges20 push-ups600m Post-workout […]

Open Gym Times 5:15 a.m. – 6:15 a.m. & 5:30 p.m. – 6:30 p.m.For time:1,200-m run3:00 rest800-m run2:00 rest400-m run1:00 rest200-m run

Pre-workout strength3 sets:1 clean-grip deadlift1 clean pull1 hang power clean1 below-the-knee power clean*use this practice time to build up to the weight you want to use for your first set Option WOD #1:10-8-6-4-2Power clean– Each set must be unbroken.– Rest at least 2:00 between sets. *Chad 1000 Prep: 5-10 min step ups Option #2 WOD:16-14-12-10-8powercleansSitups-200 […]

WODAMRAP 12:5 alternating single-DB lunges (35/50 lb)3 lateral burpees over the DB1 rope climb (15/15 ft)/(3 pull-ups or 2 devil’s press)– Hold the dumbbell any way.Post-workout accessoryAccumulate:200-m bottom-up KB carry– Switch arms as needed.   PUREFIT 14 Min AMRAP10 lunges/ Goblet Squats5 burpees/updowns2 rope lay to stand/ 10 ring rows150 M Post-workout accessoryAccumulate:200-m bottom-up KB […]

CFCody Team WOD 3 Rounds:30 Squat Cleans (65/95)30 Pull ups800m Run-run together-divide reps however, one person working at a time.