Strength Snatch Complex EMOM x 10 1 high hang power snatch 2 hang power snatch WOD: OPEN 14.1 Amrap x 10 30 DU’s 15 Power Snatch (75/55)(45/35) PureFit: Stength EMOM x 6 3 each arm DB hang to Overhead WOD: AMRAP x 10 30 single unders 10 DB hang to O... Continue Reading

Team of 2 WOD: 14 rounds for time: 200 meter run 3 Power Snatch (135/95) or (95/65) *Partner 1 completes entire round then switch with partner 2. Each Partner completes 7 rounds.

CFCody WOD 21 min AMRAP: 6/6 uneven KB front rack lunge (70/50) or (50/35) 15/12 cal bike/row 18 Toes 2 bar/knees 2 elbows/med ball sit ups *hold single KB in front rack on one side (opposite side unloaded). Complete 6 lunges on unloaded leg then switch k... Continue Reading

CFCody WOD Strength/Skill EMOM x 8: min 1: 5-8 pull ups min 2: 5 Touch N Go Deadlifts *progress the pull-ups as needed each min **building Deadlift each set to workout weight – use this as your warm-up Conditioning For Time: 10-9-8-7-6-5-4-3-2-1 Dea... Continue Reading

Active Recovery Day! Open Gym & Mobility @ 5:30am & Open Gym @ 5:30pm