CFCody WOD ‘Happy Birthday Rikki & Matt’  *can you guess WHO is WHAT age??? 4 Rounds: 10 Power Cleans (135/95)(95/65) 10 Burpees over the bar 10 Push Press (135/95)(95/65) 10 KBS (70)(55)(55/35) then… 50 Wall Balls (20/14)(14/10) 50 DB/KB OH reverse Lunge (55/35)(35/25) 50 weighted sit ups/sit ups PureFit WOD 3 Rounds: 10 DB Power Cleans […]

WOD In a team of 2, for time: Accumulate a 5K by running/rowing/skiing, only one teammate works at a time* (running will be 3 miles + 200m) *the partner who is not running/rowing/skiing completes (2) 20′ lengths of walking overhead lunges using 1 db or kb (50/35)(35/25)

WOD 15 min AMRAP of: 4 Front Squats (185/125)(135/95) 50 Double Unders 8 Toes-to-Bar PureFit 12 Min AMRAP of: 8 Goblet Squats 50 Singles 8 Knees 2 Elbow/Wallball Situps

WOD 3 rounds for time of: 10 Cals Row/Ski/Bike 30 Sit-Ups 20 Power Snatch (95/65)(75/55) 100m KB Farmers Carry (55/35)(35/25) PureFit 3 Rounds for time: 8 Cals Row/Ski/Bike 20 Situps 14 Alternating DB snatch 100m KB Farmers Carry

Rest Day Open gym 5:30 a.m. and 5:30 p.m.