Open Gym: 5:15am and 5:30pm WOD: Push press3-2-2-1-1-1

EMOM x 25 (5 rounds) Min 1: 12-15 KBS (heavy) Min 2: 10 front rack DB squat-forward lunge (5 each leg) Min 3: 10-14 DB Plank pull throughs Min 4: 100′ Waiters carry (change hands every 25′) Min 5: :40 machine Purefit: EMOM x 20-25 minutes (4-5... Continue Reading

CFC For reps:Tabata ring-rowsTabata push-upsTabata AbMat sit-upsTabata walking lunges– Each Tabata is 8 rounds of :20 of work and :10 of rest. PureFit For reps:Tabata ring-rowsTabata push-upsTabata AbMat sit-upsTabata walking lunges– Each Tabata is 8 ... Continue Reading

Team WOD Quarterfinal workout with a partner 6 rounds of: (3 each)50 double-unders/75 single unders10 deadlifts (155/225 lb)(125/185 lb)(35/45) 4 rounds of: (2 each)50 double-unders10 deadlifts (185/275 lb)(155/225)(55/75) 2 round of: (1 each)50 double-un... Continue Reading

CFCody WOD Quarterfinal Workout #2 For time, completed anyhow: 80 DB hang squat cleans (35/50 lb) 40 bar muscle-ups – Use two dumbbells. Time cap: 15 minutes Bar Muscle up progression C2B pull ups kipping pull ups jumping Bar Muscle ups For Movement Sta... Continue Reading