WODHeavy Grace30 clean and jerks (155/225 lb)(105/155)(55/75)*go heavier than you normally would, performing mostly single reps Chad 1000x prep4 rounds of;banded side steps :20 on, :10 offrest 1-2 minutes4 rounds of;plate step downs :20 on, :10 off   PUREFIT   15 MIN AMRAP12 DB power Cleans 9 Push Press/Jerk200M Run/Row/Ski Finisher: Chad1000 Prep

CFCody Team WOD Teams of 2:50 Toes 2 bar/knees 2 elbows/weighted sit ups50 Dbl DB front rack lunges50 Power Snatch (75/115)-rest 2 min- 40 T2B/K2E/weighted sit ups40 Dbl DB Front Rack lunges40 Power snatch-rest 2min- 30 T2B30 Dbl DB front rack lunges30 Power Snatch *Divide reps however, one person working at a time. 

CFCody WOD 3 Rounds for Time:800m Run1000m Row *choose 2 different modalities Run Substitution1000m row/ski/bike (50/60) Row Substitutions800m Run1000m row/ski/bike (50/60) CHAD1000X WOD prep 100 box step ups -no weight, you choose box height PureFit WOD 3 Rounds For Time:500m Run/Row/Ski/Bike (25)600m Row/Run/Ski/Bike (30) *choose 2 different modalities.  

CFCody WOD Fall into Consistency Nutrition Challenge WOD 16min Clock500m Row/400m Run-rest 2min- AMRAP in remaining time:10 Pull ups20 DB Push Press (25s/35s)30 Burpees40 KBS (35/53)5 Wall Balls (14/20)40 KBS30 Burpees20 DB Push Press10 Pull ups *Use the scorecard to record EXACTLY how you complete the workout. Make sure to record both Row/Run time & […]

Active Recovery Day Open Gym 5:30-6:30am & 5:30-6:30pm Optional WOD “Karen”150 Wall Balls (14/20)*This is a Glory Board WOD. Must be done as prescribed. Fight for depth in those squats and hit your target (women = 8ft – men = 10ft) every rep.  or  For Time:50 burpees100 Double unders50 burpees