Team WOD Teams of 2: 6 min AMRAP: 8 Plate overhead Walking Lunges 10 T2B/K2E/med ball sit-ups 1 min rest 6 min AMRAP: 8 DB/KB thrusters 10 burpees over the DB/KB 1 min rest 6 min AMRAP: 8 hang power cleans (95/65) 10 Cal bike/row/ski 1 min rest 6 min AMRAP: 8 KBS 100 meter […]

CFCody WOD Strength/Skill 3-3-3-3-3 Push Jerk *Start Moderate and build to a heavy, but doable, set of 3 WOD 15-12-9 Deadlifts (275/185)(225/155) 12-12-12 Calorie bike/row/ski/200 meter sprint immediately into… 6-9-12 DB/KB Push Jerk (50/35)(35/25) 12-12-12 Calorie bike/row/ski/200 meter sprint   PureFit WOD 12 min AMRAP: 10 calorie bike/row/ski 10 single arm DB/KB push press (5 […]

CFCody WOD For Time: 25 calorie Row/Ski/Bike/400 meter run 20 Wall Balls (20/14) 20 Box Jumps (24/20) 25 Calorie Row/Ski/Bike/400 meter run 30 Wall Balls 30 Box Jumps 25 Calorie Row/Ski/Bike/400 meter run 50 Wall Balls 50 Box Jumps 25 Calorie Row/ski/Bike/400 meter run -20 min Time Cap- PureFit WOD For Time: 20 calorie Row/Ski/Bike/300 […]

Active Recovery Day! Open Gym & Mobility @ 5:30am & Open Gym @ 5:30pm

CFCody WOD Strength/Skill 5-5-3-3-1-1 Back Squats -rest 2 min b/t sets- *Week 8 and final of squat cycle. Deload week and Back off week. These should not be Max’s. loads that you can hit. 5-5 moderate 3-3 moderate-heavy 1-1 moderate-heavy WOD 1000 meter row/ski/run immediately into… 3 rounds 10 single DB Burpees (50/35)(35/25) 20 single […]