CFCody WOD For Time: 22-20-18-16-14 DB Push Press (45/35)(35/25) DB/KB Suitcase Reverse Lunge (45/35)(35/25) *200m Row/Ski/Bike (10/8) cal after each set Goal here is to choose a weight that you can complete the 1st 2 sets UNBROKEN. PureFit WOD For Time: 20-18-16-14-12 DB Push Press Reverse/walking Lunge *200m Row/Ski/Bike (8) cal after each set MWOD […]

Teams of 2: 1o00m row then: 8 rds 5 pull-ups 10 push-ups 15 squat then: 1000m row  

CrossFit Open WOD 20.4 For time: 30 box jumps, 24/20 in. 15 clean and jerks, 95/65 lb. 30 box jumps, 24/20 in. 15 clean and jerks, 135/85 lb. 30 box jumps, 24/20 in. 10 clean and jerks, 185/115 lb. 30 single-leg squats 10 clean and jerks, 225/145 lb. 30 single-leg squats 5 clean and jerks, […]

Recovery WOD AMRAP x 20 25 Calories 20 Ball-Slams 15 Sit-Ups 10 Up-Downs 5 Pull-Ups PureFit: 25 Double or Single Unders 20 Ball-Slams 15 Sit-Ups 10 Up-Downs 5 Ring Rows MWOD PreWOD:  Banded shoulder flexion – Place a medium to thick band on the pull up bar. Place the band around the elbow.  Bring that arm to […]

Rest Day. Open Gym and Mobility 5:30am Open Gym 5:30pm