SKILL: 10:00 to work on muscle ups, muscle up progression, or skill transfer WOD: AMRAP x 5 Max Muscle Ups OR max burpee pull ups Directly into… AMRAP x 10 12 Power cleans (155,115)(135,95) 12 Hand release push ups PUREFIT AMRAP x 12 10 Med Ball Cleans 10 Bar Pushups 5 Shuttles (walk, run, farmer […]

Team WOD Teams of 2: 20 min AMRAP: 8 Pull ups 8 Burpees 8 Kb/DB Push Press (25/35)(35/55) -one in each hand *while teammate 1 is chipping away at the AMRAP, teammate 2 is running/rowing/skiing 400 meters.  when Teammate 2 is done running/rowing/skiing they switch with teammate 1, taking over where they left off. *score […]

CFCody WOD Strength/Skill -15 min build 5 X 3 Deadlift -4 set should be your 3RM for the day or PR, 5th set is a drop set -drop set = De-load barbell to 1st or 2nd set weight and finish 5th set. WOD “Christine” 3 rounds: 500 meter row 12 Deadlifts (body weight)* 21 box […]

CFCody WOD 15 min AMRAP: 200 meter run/row/ski 10 Hang power cleans(155/105)(135/95) 10 back squats or toes to bar/med ball sit ups *if you are sore from lunges sub t2b for back squats. You can also alternate each round…be smart listen to your body Core Finisher – NOT FOR TIME 30 barbell roll outs -put […]

Active recovery day! Open gym & Mobility @ 5:30am & Open gym @ 5:30pm