CFCody WOD with a running clock@ 0:0015-12-9-6-3T2BDbl DB OH walking Lunges (35/50) @ 12:00min15-12-9-6-3CaloriesLateral Burpees over the rower or DB PureFit WOD With a running clock@ 0:0015-12-9-6-3med Ball sit upsweighted walking lunges @ 12:00min15-12-9-6-3Caloriesup downs/burpees

Active Recovery Day Open Gym 5:30-6:30am & 5:30-6:30am Optional WOD 14min AMRAP:Max Calories-Every 2min, including 0:00, complete 16 Alternating DB Snatch (35/50)

CFCody WOD Every 2 min x 7 sets:3 Push Jerks + 1 Split Jerk-Starting weight should be around 60% of 1 Rep Push Jerk-Add weight as can FinisherFor Time:15 Box Jumps (30/24)400m Run/Row/Ski/Bike (24/20)20 Box Jumps (24/20)400m run25 Box Jumps (20/18)400m Run PureFit WOD For Time:15 Box step ups (tall Box)10 DB Push Jerks400m run/Row/Ski/Bike […]

CFCody WOD EMOM x 18:Min 1: 6 Power Cleans (105/155)(75/115)Min 2: 9/12 CaloriesMin 3: Strict Cindy Strict Cindy =5 Strict Pull ups10 Push ups15 squats-If you are unable to maintain 5-10-15, reduce reps to 3-6-9. *Advance Athletes – Add 10-15lbs to P. Clean Every 2 rounds-Add 1 Calorie Every 2 Rounds PureFit WOD EMOM x […]

PARTNER WOD8 rounds with a partner:400-m runMax-calorie row– One partner runs while the other rows for max calories. Athletes switch when the runner returns. Each partner will run and row four times. Finisher 100 medicine ball sit-ups with a partner