CFCody WOD EMOM X 20: Min 1 – 12 Power cleans (135/95)(95/65) Min 2 – 12 T2B/weighted sit up/med ball sit up Min 3 – 12 Front squats(135/95)(95/65) Min 4 – 12 calories/200 meter run PureFit WOD EMOM X 16: Min 1 – 12 DB Power cleans Min 2 – 12 weighted sit up/med ball sit […]

CFCody WOD 3 Rounds: 60 Double Unders/120 Single Unders 30 KBS (70/55)(55/35) 15 KB Goblet reverse Lunge (70/55)(55/35) PureFit WOD 3 Rounds: 50 Single Unders 15 KBS 15 calorie row/ski/bike/200 meter run 15 KB Goblet Reverse Lunge *Lunges can be done with or without weight

Active Recovery Day! Open Gym @ 5:30am & 5:30pm Optional WOD 4rds: 20 calorie Bike 10 burpees 20 wall balls *Choose a weight on the WB’s that you know you can go unbroken

CFCody WOD 14 min AMRAP: 2 Bar Muscle ups/c2b pull ups/strict pull ups 4 SDHP (115/85)(95/65) 6 Burpees over the bar 8 V-ups/weighted sit ups PureFit WOD 14 min AMRAP: 2  pull ups 4 KB SDHP 6 Burpees over the KB 8 V-ups/Knee Tucks/weighted sit ups

CFCody WOD 20-18-16-14-12-10-8-6-4-2 DB/KB Box step ups (50/35)(35/25) 2-4-6-8-10-12-14-16-18-20 DB/KB Push Press (50/35)(35/25) *Goal is DB/KB in each hand, but scale as needed. *Can hold DB/KB in front rack, Goblet hold, or farmers carry for Step ups. PureFit WOD 14-12-10-8-6-4-2 DB/KB step ups 2-4-6-8-10-12-14 DB/KB Push Press *10 cal row/ski/bike/200m run after the even sets. […]