WOD – Murph Prep Monday25:00 AMRAP of;200m run/row/ski or bike 10/12 cals1 round of; :15 push ups, :15 rest :15 pull ups, :15 rest :15 squats, :15 rest PUREFIT18:00 AMRAP200M1 Round of: :20 pushups, :20 rest:20 ringrows/pullups, :20 rest:20 squats, ... Continue Reading

CFCody Team WOD Teams of 23 Rounds:400m DB Farmers Carry 25 T2B/GHD sit ups/V-ups25 Dbl DB russian KB swings (35s/50s) -Farmers Carry together, switch weights as needed-Teammate 1 completes t2b, teammate 2 completes Swings then switch. 

CFCody WOD Snatch complex5 sets:1 snatch DL1 Snatch Pull1 Snatch 1 OHS-Build each set as mechanics allow On a 4min Clock:Max Snatch (105/155)(75/115)-rest 4 mins- On a 3min Clock:Max Snatch (125/185)(95/135)-rest 3 min- On a 2min Clock:Max Snatch (145/20... Continue Reading

CFCody WOD 75-50-25Wall Balls (14/20)Ab Mat sit upsCalories/600-500-400m run -30min cap- PureFit WOD 50-35-15Wall BallsAb Mat sit upsCalories/500-400-200m Run -20min cap-

Active Recovery Day Open Gym5-6am & 5:30-6:30pm Optional WOD 2 Rounds:1600m Run/row/Ski/Bike (80/96)15 Deadlifts (225/315)(155/225)(115/185)