Open gym 5:00-6:00 a.m. & 5:30-6:30 p.m. Optional WOD Snatch1-1-1-1-1Clean and Jerk1-1-1-1-1

Pre-workout skillOn a 6:00 clock:Establish a max-duration freestanding handstand hold (or wall handstand hold)WOD7 rounds for time:7 thrusters (65/95 lb)(55/75 lb)(35/45 lb)7 sumo deadlift high pulls (same weight)7 handstand push-ups (overhead press, seat... Continue Reading

WODEvery 6:00 for 6 rounds:800-m run (800/1,000m row or ski, bike 40/48 cals)– Score is total time for all 6 runs added together*rounds should be completed in 4:30 or faster, scale distance if necessary PUREFITEvery 5:00 for 5 rounds:400-500M Run/Row/Sk... Continue Reading

CFCody Team WOD 25min AMRAP with partner:50 Wall Balls (14/20)50 Box Jump Overs (20/24)50 Wall Balls50 Med ball step overs50 Wall Balls50 Lateral Burpee Box jump overs -Divide reps however, one person working at a time.

CFCody WOD Partner WOD 10min AMRAP:Pacer – Partner 1: 100m Farmers carry (choose challenging weight)Parner 2: AMRAP of10 Plate ground to Overhead (25/45)(15/25)10 Ab mat sit ups/GHD*pick up where partner left off Rest 1 min – to transition 10m... Continue Reading