CFCody WOD ‘Ellen’ 3rds: 20 Burpees 21 DB snatches (50/35) 12 DB Thrusters (50/35) RX = 1 DB for Snatches, 2 DB for thrusters *This is a new ‘Girl’ WOD and will be re-tested.  Make sure to record your time on the board. Good Luck! PureFit WOD ‘Ellen’ 3rds: 20 Burpees 21 DB snatches 12 […]

Active Recovery Day Open Gym 5:30am & 5:30Pm Optional WOD  

CFCody WOD 5 sets: 10 Front Rack Lunges (115/85)(95/65) 10 HSPU/Elevated Push Ups/regular push ups 10 T2B/Knee Raises/weighted sit ups rest 1 min after each set PureFit WOD 4-5 sets: 10 DB/KB Front Rack Lunges 10 push ups 10 Knee Raises/weighted sit ups rest 1 min after each set

CFCody WOD 10 min AMRAP: 10 Power Cleans (135/95)(95/65) 10 Cal row/bike/ski/200 meter run rest 2 min 10 min AMRAP: 10 DB Push Press 10 Slam Balls PureFit WOD 8 min AMRAP: 10 Cal row/bike/ski/200 meter run 10 DB Power Cleans rest 2 min 8 min AMRAP: 10 DB Push Press 10 Slam Balls  

Teams of 2: Fight Gone Bad 5rds 1 min at each station for max reps (break up how you want) Wall-Ball SDLHP (75/55) Box Jumps (20) Push-Press (75/55) Row for Cals Rest 1 min