Pre-workout strengthEvery 2:00 for 4 rounds:1 power snatch + 2 overhead squatsWODEvery 5:00 for 25:00:400-m run15 overhead squats (65/95 lb)(55/75 lb)(35/45 lb)– Rest the remainder of the 5:00 PUREFIT4 Rounds400 M run/row/ski/20 cals15 PVC or banded overhead squats*1 min rest

CFCody Valentines Partner WOD Part 1: 18min AMRAP 40 Calorie Row/Ski/Bike/600m Run 60 Wall Balls 40 T2B/K2E/Weighted sit ups 30 KBS (55/70)(35/55)(25/35) 20 synchro Burpees Part 2: 4 Rounds (10min) 200m Med Ball Carry (switch as needed) 20 synchro Air Squats 14 partner med ball sit ups 2 rope climbs or 4 devils press -Divide […]

Strength/Skillevery 2min x 5:1 Snatch Deadlift1 Snatch pull1 Hang Snatch-Build to a heavy complex as mechanics allow For Time:100 Double Unders10 Snatchs (95/135)(65/95)80 double Unders8 Snatchs (105/155)(75/115)60 Double Unders6 Snatchs (115/175)(85/135)40 Double Unders4 Snatchs (125/185)(95/145)20 Double Unders2 Snatchs (135/205)(105/145) PureFit WOD For Time:20 -18 -16 -14 – 12Alternating DB hang Snatch med ball Sit ups-200m run/row/Ski/Bike […]

CFCody WOD For Time: 1200m Run/Row/Ski/Bike (60/72) Rest 3 min 800m run/Row/Ski/Bike (40/48) Rest 2 min 400m Run/Row/Ski/Bike (20/24) Rest 1 min 200m Run/Row/Ski/Bike (10/12) PureFit WOD For Time: 800m Run/Row/Ski/Bike (40) rest 3 min 600m Run/Row/Ski/Bike (30) Rew 2 min 400m Run/Row/Ski/bike (20) rest 1 min 200m Run/Row/Ski/Bike (10)

Active Recovery Day Open Gym @ 5-6am & 5:30-6:30pm Optional WOD 15-12-9-6-3Deadlifts30-24-18-12-6Burpees over the bar