EMOM x 10 Min 1: 3 DL (athlete chooses wt.) Min 2: 7 DB/KB Press (athlete chooses wt.) WOD: Death by Burpee Min 1: 1 Burpee Min 2: 2 Burpee’s Min 3: 3 Burpee’s Continue until you cannot complete the required burpees in the min. PureFit: EMOM x 12 Min 1: 10 Walking Lunges Min […]

CFCody WOD Every 1:30 x 8 sets 2 Squat Snatch (build in weight) WOD: AMRAP x 4:00 7 Hang Squat Snatch (95/65)(65/45) 5 Box Jumps (20/24) Rest 2:00 AMRAP x 4:00 7 Hang Power Snatch 5 Box Jumps PureFit: AMRAP x 4:00 7 Ball Slams 5 Box Step-Ups or Jumps Rest 2:00 AMRAP x 4:00 […]

Rest Day! Open Gym 5:30am and 5:30 pm

3Rds Amrap x 2:00 12 DU’s + 6 DB DL Rest :30 Amrap x 2:00 Bike/Row/Ski for Calories Rest :30 Amrap x 2:00 12 Sit-Ups + 6 DB Hang Power Cleans Rest :30 PureFit: Amrap x 2:00 12 Single Unders + 6 KB DL Rest :30 Amrap x 2:00 Bike/Row/Ski for Calories Rest :30 Amrap […]

Strength: Back Squat 5×5 60-70% WOD: 4rds 200m Run 20/15 Cals 12 Pull-ups PureFit: 4rds 200m Run 10Cals 12 Ring Rows or DB Rows MWOD Pre-WOD: Olympic Wall Squat:  Grab a box and a band. While sitting on the ground, wrap the band around your back then pull band forward on both sides and loop on […]