Open gym 5:30-6:30 a.m. & 5:30-6:30 p.m. WOD 10 Rounds For Time:250/200 Meter Row20/15 Cal Bike Rest 1 Minute Between Rounds *Time Cap = 35 Minutes

WOD AMRAP 25:5 Handstand Push-ups/Hand Release Push-ups10 Alternating Pistols/Alternating Reverse Lunges15 Pull-ups/10 Pull-ups [On the 0:00]: 200 Meter Run/Row[On the 5:00]: 400 Meter Run/Row[On the 10:00]: 600 Meter Run/Row[On the 15:00]: 800 Meter Run/... Continue Reading

Part 1: “DT” Complex 5 Rounds on the 3:00:3 Deadlifts2 Hang Power Cleans1 Push Jerk  *Score = Heaviest Load Part 2: For Time:60 Deadlifts (155/105)(115/85)45 Hang Power Cleans (155/105)(115/85)30 Push Jerks (155/105)(115/85) PUREFIT 4-5 R... Continue Reading

CFCody WOD Teams of 2-3:3000m Row300 Double Unders3 mile Run-Divide Reps however, one person working at a time. -40min time cap-

CFCody WOD OTM x 12min1 Snatch (Power or Squat)-Increase weight as able Conditioning12min AMRAP:3 Power Snatch (95/65)3 Pull ups3 Box Jumps (30/24)(24/20)6 Power Snatch6 Pull ups6 Box Jumps9 Power Snatch9 Pull ups9 Box Jumps….continue adding 3 reps ... Continue Reading