Active Recovery Day Open Gym 5am & 5:30pm Optional WOD Strength – Bench Press10 Rep Max On the 3 min x 7 Rds:500/400m Row/Ski/400m Run12 T2B/GHD/V-ups

CFCody WOD 10 Rounds:3 Clean & Jerks (155/105)(115/85)200m Run/Row/Ski/Bike (12/10) Cals1 Rounds of Cindy Cindy5 Pull ups10 Push ups15 Squats PureFit WOD 6-8 Rounds:3 DB Clean & Jerks200m 1 Round of Cindy Cindy5 ring rows/pull ups10 push ups15 sq... Continue Reading

CFCody WOD Strength – Overhead Squat1 Rep Max 2 Rounds For Time:21 OHS (115/85)(95/65)150 Double Unders/225 Single Unders/24 Cal Bike900m Row/ski/750m Run PureFit WOD 4 Rounds:12 Banded OHS/DB Squats60 Single Unders/200m run/12 Calories300m Row/ski/... Continue Reading

Team WOD (Teams of 3) AMRAP 25:60 Calorie Bike45 Burpee Box Jumps (24/20)30 Power Snatch (115/85) 3 Men: 60 Calories2 Men, 1 Woman: 55 Calories2 Women, 1 Man: 50 Calories3 Women: 45 Calories

Clean & Jerk10 Rep Max WOD AMRAP 12:2 Squat Cleans* (135/95)(95/65)40 Double Unders8 Toes to Bar *Add 2 Squat Cleans Every Round PUREFIT AMRAP 12:2 DB Squat Cleans40 Single Jumps8 Knees to Elbows/weighted situps *add 2 squat cleans every Round Finishe... Continue Reading