CFCody WOD 5 Rounds: 25 Double unders (50 single unders) 12 Deadlifts (155/105)(105/75) 5 Toes 2 Bar 25 Double Unders 9 Hang Power Cleans (155/105)(105/75) 5 Toes 2 bar 25 Double Unders 6 Push Jerks (155/105)(105/75) 5 Toes 2 Bar Goal: Sub 18 min PureFit WOD 4 Rounds: 25 single unders 12 DB Deadlifts 5 […]

WOD 4 rounds of: 100m waiters carry double unders 20 SDLHP (with kb) plank hold 10 burpee kb jump over wall sit *1st pair-p1 performs the 100m and p2 amraps double unders, then partners switch spots *2nd pair-p1 performs sdlhp while p2 holds plank, then partners switch spots *3rd pair-p1 performs burpees while p2 holds […]

WOD “Daniel” For Time: 50 Pull-ups Run 400 meters 21 Thrusters, 95/65 Run 800 meters 21 Thrusters 95/65 Run 400 meters 50 Pull-ups PUREFIT 25 Pullups Run/Row 400M 15 DB Thrusters Run/Row 600M 15 DB Thrusters Run/Row 400M 25 Pullups

WOD AMRAP 15 minutes: 8 Toes to Bar 12 DB Box step-ups 35/25, 20″ 12 DB Push Press 35/25 DB Farmers Carry 35/25, 100 meters PUREFIT AMRAP 12 Min: 8 Knees above hips/weighted situps 10 DB Step Ups 10 DB Push Press DB Farmers Carry, 2 shuttle lengths

Open Gym 5:30 a.m. and 5:30 p.m.