Active Recovery Day! 5:30am Open Gym & 5:30pm Open Gym Optional WOD 15 min AMRAP: 3 Bar Muscle Ups/C2B pull ups/pull ups 6 Handstand Push ups/elevated push ups 9 Squat Jumps

CFCody WOD EMOM x 12: Min 1: 10-12 DB Thrusters (50/35)(35/25) Min 2: 10-12 KBS (70/50)(50/35) Midline 10 min Plank -Every time you Break complete 20 Ab Mat Sit ups 15 KB/DB Russian Twists 10 V-ups PureFit WOD EMOM x 12: Min 1: 10 DB Thrusters Min 2: 10 KBS Midline 7 min Plank -Every […]

CFCody WOD “Elizabeth” 21-15-9 Cleans (135/95)(95/65) Ring dips/box dips Sub 10min GOAL -rest 3min- For Time: 50 Wall Ball 50 Slam Balls 50 Med Ball Sit ups   PureFit WOD 21-15-9 DB/Med Ball Cleans box dips -rest 3min- For Time: 50 Wall Ball 40 Slam Balls 30 Med Ball Sit ups

4 Rds: Teams of 2: 4 rds, 4 min each, for max reps of: Row or Ski 750m max reps in remaining time of: Wallball

Games WOD 2: 21.2 For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs 50-lb. dumbbell, 24-in. box Time cap: 20 min.   PureFit: AMRAP x 15 10 KBS […]