Test WOD (to be retested Monday, May 22) On a 22-Minute Clock: At 0:00 – 1 Mile Run Test*rest until clock is at 12:00At 12:00 – 10 Minute AMRAP “Cindy”;5 Pull Ups10 Push Ups15 SquatsAt 22:00 – Done*record time on your mile, and total rounds + reps of “Cindy” PUREFIT CF WOD or PureFit Version […]

CFCody Team WOD Teams of 2-3:25min AMRAP:2 Rounds:75 T2B/weighted sit ups75 DB Thrusters (50s/35s)(35s/25)75 Burpee Box Jump overs (24/20)Directly into…Max Calories (1 person working @ a time)

CFCody WOD Strength – Deadlift 10 Rep Max WOD3 Rounds (15min Cap)400m Run/Row/ski/1.0km Bike21 Deadlifts (225/155)(155/105)12 C2B Pull ups/pull ups/Banded strict pull ups PureFit WOD 3 Rounds:400m Row/ski/1.0km bike21 KB Deadlifts12 ring rows/pull ups

CFCody WOD 10 Rounds (30min Cap)6 Hang Squat Cleans (115/85)(95/65)9 KBS (70/53)(53/35)15/12 Calories/200m Run -rest 1 min b/t Rounds- PureFit WOD 6-8 Rounds (20min Cap)6 DB Hang Squat Cleans 9 KBS 15/12 Calories/200m Run -rest 1 min b/t Rounds-

Active Recovery Day Open Gym @ 5:30am & 5:30pm Optional WOD Strength – Push Jerk1 Rep Max WODFor Time: (15min time cap)600m Run/Row/Ski3 Rounds Cindy15 Push Jerks (185/135)(135/95)3 Rounds Cindy600m Run