WOD 6 rounds: 9 toes to bar/knees to elbows/weighted sit-ups 12 push ups 200m row/ski or 15/10 cal on bike PUREFIT 5 Rounds: 9 Knees To Elbows/Wallball Situps 9 Pushups 200m Row/Ski

Team WOD 10min Amrap: 3 Power Cleans (155/105)(115/75) 6 KBS (70/55)(55/35) 9 Box Jumps (24/20) 1 min rest 8 min AMRAP: 3 Power Cleans (155/105)(115/75) 6 burpees 9 slam balls (20/15) 1 min rest 6 min AMRAP: 3 Power Cleans (155/105)(115/75) 6 HSPU or push ups 9 Wall Ball (20/15) or air squats (if sore from yesterday) […]

CFCody WOD 10-8-6-4-2 Thrusters (135/95)(95/65) 50-40-30-20-10 Double Unders -rest 90 sec- 21-15-9-6-3 Wall Balls (20/14) 50-40-30-20-10 Double Unders PureFit WOD 10-8-6-4-2 DB Thrusters 40-30-20-10-5 Double Unders -rest 90 sec- 21-15-9-6-3 Wall Balls 18-15-12-10-7 Calories

CFCody WOD For Time: 30 C2B pull ups/chin over bar pull ups 30 burpee box jumps (24/20) 5 Deadlifts 85% of 1RM 15 C2B pull ups 15 Burpee Box jumps 5 Deadlifts @ 85% of 1RM 10 C2B Pull ups 10 Burpee Box Jumps 5 Deadlifts @ 85% of 1RM Goal= Sub 12 min PureFit […]

Active Recovery Day! Open Gym @ 5:30am & 5:30pm Optional WOD: 4 sets: 12 Bike Cals 12 P. Snatch (95/65) …90 sec rest after each set… -rest 2 min- 4 sets: 12 Calorie row 12 P. Clean (135/95) …90 sec rest after each set…