Open Gyms: 5:30am and 5:30pm Optional WOD 21-15-9 reps for time of:Thrusters (65/95 lb)Pull-ups

CFC 3 rounds for time:21 push-ups12 hang power cleans (95/135 lb)800-m run PureFit 4 rounds for time:15 push-ups12 kbs400-m 

CFC 10 rounds for time:30 double-unders or 50 singles3 deadlifts (205/315 lb) PureFit 7 rounds for time:30 single-unders 15 sit-ups 5 DB/KB deadlifts 

CFCody Team WOD For Time:100 Walking OH Plate lunges (25/45)75 Burpees to plate1:00 accumulate Hang from Pull up bar1000m weighted run (med ball or plate) 1:00 accumulate hang from pull up bar75 Burpees to plate100 Walking OH plate lunges -Divide everything up however-Run together passing weight back and forth as needed

CFCody WOD Every 3min x 7sets:2 Power cleans2 Thrusters-Start at a moderate load-make small increases in load as mechanics allow-Power cleans should be touch n go throughout PureFit WOD Every 3 min x 5-7 sets:6 DB power cleans6 DB thrusters4-6 shuttle sprints  Shuttle = 25ft down 25ft back Shuttle substitutions8-12 calories -adjust shuttle reps or […]