CFCody WOD 12 min AMRAP:50 Thrusters (95/65)50 T2B/weighted sit ups50 Box Jumps (24/20)50 Ring Dips/box dips/ push ups PureFit WOD 12 min AMRAP:25 DB Thrusters25 knee raises/med ball sit ups25 Box Jumps25 box dips  

CFCody WOD 20 min AMRAP:400m Run/Row/ski/bike (24/20)25 Double Unders/40 single unders400m Run50 Double Unders400m Run75 Double Unders400m Run 100 Double Unders….Add 25 Double Unders/40 single unders each rounds PureFit WOD 18min AMRAP:100m row40 s... Continue Reading

Active Recovery Day Open Gym 5:30am & 5:30pm Optional WOD Skill Work6min EMOM:3 Bar Muscle ups or transition drills 30-20-10BurpeesChest to bar pull upsAlt DB Snatch (50/35)

CFCody WOD Strength/Skill – Push Press8 min EMOM:Build to a heavy set of 2 reps 5 Rounds:20 Push Press (75/55)20 Alternating Front Rack Lunges (75/55) PureFit WOD Skill/Strength – Push Press8min EMOM:4 reps 4-5 Rounds:10 weighted or unweighted... Continue Reading

CFCody WOD Strength – Hang Squat clean2-2-2-2-2 Conditioning7 sets:7 DB hang squat cleans (35s/25s)50ft shuttle sprint10 Push ups50 ft shuttle sprint14 weighted sit ups50ft shuttle sprint-rest 1 min- 50ft = rig to garage door to rig PureFit WOD 5-7s... Continue Reading