WOD PRE-OPEN WORKOUT EMOM x 10 MINUTES MIN 1 — AMRAP of 4 Slam Balls + 4 Alt. V-Ups MIN 2 — Row or Bike, Moderate Effort -Rest 3:00- EMOM x 10 MINUTES MIN 1 — AMRAP of 4 Russian KB Swing + 4 Alt. Lunges MIN 2 — Row or Bike, Moderate Effort PUREFIT […]

Open Gym & Mobility 5:30 am Open Gym 5:30 pm

Strength/Skill ON A 15:00 RUNNING CLOCK Build to a Heavy 2 Rep Deadlift *Build 15-20% heavier than the weight for the workout. WOD 10 ROUNDS FOR TIME 6 Lateral Burpees Over Bar 2 Deadlift (Very Heavy, Athlete Choice) 12/10 Cal Bike 20:00 Cap PUREFIT 8 Min to work up to a safe/heavy KB deadlift WOD […]

Strength/Skill EMOM X 8 MINUTES 2 Push Jerks (start light, increase load to workout weight) WOD AMRAP x 13 MINUTES 6 Push Jerks (185/135)|(135/95) 10 cal (row/bike/ski) CORE FINISHER 100 Hollow Rocks *Every 10 Reps, :30 Plank Hold OR Crossfit Open 19.3 PUREFIT AMRAP x 11 8 DB Press or Jerks 8 Cal CORE FINISHER […]

CFCody WOD Team of 2: 200-160-140-80 Double Unders 100-80-60-40 ab mat sit ups 20-20-20-20 strict pull ups *200 meter ski/row or 20 cal bike after each set example of set 1: 200 double unders + 100 sit ups + 20 pull ups + 200 meter row **Teammates will divide reps up however MWOD Bonesaw Achilles […]