Open Gym times 5:15-6:15 a.m. & 5:30-6:30 p.m. WODFor load:5-5-3-3-1-1-1Snatch Post-workout:5 sets:3 snatch pulls– At or slightly above max snatch weight

WODEvery 2:00 for 4 rounds:6 box jumps (24/30 in)(20/24)(12)12 push-ups/9 knee push-upsMax-calorie row– Rest 2:00 between rounds.– Score is total calories rowed PUREFITWODEvery 2:00 for 4 rounds:6 box jumps 12 push-ups/knee push-ups/elevated pushupsMa... Continue Reading

On a 10:00 clock:Build to a heavy 3-rep push press WOD5 rounds for time:50 double-unders/30 double-unders/50 single-unders10 thrusters (95/135 lb)(85/115)(35/45) PUREFIT Strength: 5 sets of 5 Push Press, building weight WOD4 Rounds for time:50 Single Jump... Continue Reading

CFCody Team WOD 6 Rounds:2 Rope Climbs10 Devils Press (20/35)2 Rope Climbs200m run/row/ski/bike (10/12) -run together, divide everything else up Rope Climb subs2 renegade rows = 1 rope climbs2 lay to stand = 1 rope climb  

CFCody WOD For Time:5 Overhead Squats (125/185)(95/135)400m Run10 Overhead Squats (105/155)(75/115)400m Run15 OHS (95/135)(65/95)400m Run20 OHS (65/95)(55/75)400m Run25 OHS (35/45)(35/45)400m Run PureFit WOD For Time:5 Banded OHS/goblet squats10 Knee rais... Continue Reading