CFCody WOD EMOM x 16min: min 1: 4 Bar Muscle ups/C2b pull ups/strict pull ups min 2: 40 Double Unders/80 singles/200 m run min 3: 10 DB/KB thrusters (45/25)(35/15) min 4: 10 HSPU/elevated push ups/push ups PureFit WOD EMOM x 14 min: min 1: 5-8 pull ups min 2: 40 single Unders/200 m run min 3: 10-12 […]

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

CFCody WOD 9-7-5 Deadlifts (245/165)(205/135) 27-21-15 Box Jumps (24/20) Immediately into… 5-7-9 Deadlifts (245/165)(205/135) 15-21-27 Slam Balls (20/15) PureFit WOD 15-12-9 KB Deadlifts 27-21-15 Box Jumps Immediately into… 9-12-15 KB Deadlifts 15-21-27 Slam Balls (20/15)

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)