StrengthFront Squat 1 Rep Max WOD3 Rounds For Time:10 Front Squats (185/135)(135/95)20 Chest to Bar Pull-ups/Pull-ups/Ring Rows/Bent Over Rows50 Double Unders Time Cap: 15 Minutes PUREFIT 4 Rounds for Time:10 Goblet Squat15 Pullup/Ring Rows/DB Rows75 Sing... Continue Reading

CFCody Team WOD Teams of 2:Team ‘Helton’3 Rounds:800m Run/Row/Ski/Bike (48/40) Cals30 DB Squat Cleans (55/35s)(35/25s)30 Synchro Burpees -33min time cap- -Run together, Split squat cleans as desired.

CFCody WOD Strength – Squat Snatch-Build to a heavy touch & go Double 7 Rounds:7 Power Snatch (75/55)(45/35)7 Wall Balls (20/14)7 Box Jumps -18min Time cap- PureFit WOD 5-7 Rounds:7 DB Snatch7 Wall Balls7 Box Jumps -18min Time Cap-

CFCody WOD 3min AMRAP x 4:75 Double Under/125 single under15 DB Thrusters (50/35s)(35/25s)Max Gymnastic Reps-1 min Rest- Gymnastic MovementsPull ups = 1ptT2B = 1ptChest 2 Bar Pull ups = 2ptHSPU = 2ptsBar Muscle ups = 3ptsRing Muscle ups = 3pts*Mix these m... Continue Reading

Active Recovery Day! Open Gym 5am & 5:30pm Optional WOD 8 Rounds:400/300m Row200m Run1000/800m Bike -40min cap-