CFCody WOD 15 min clock complete:21-15-9 Overhead Squats (95/65)(65/45)42-30-18 Pull upswith remaining time … complete5 RM OHS (from the floor) Modified Pull ups reps30-20-1021-15-9-be smart, adjust these numbers to your fitness level. PureFit WOD 15min clock complete:21-15-9DB squatsRing Rows/pull upsweighted sit upswith remaining time…completeMax calories

CFCody WOD Strength – DeadliftBuild to a Heavy set of 3 WOD – 20min Time Cap25-20-15-10Burpees/up downs500/400m Row/Run/Ski/Bike (25/20) cals& 75 Double Unders/150 Single unders after each set Example: 25 Burpees + row + Double Unders, 20 Burpees + row + Dubs…. 23.1 Open WOD – Make up or Redo-Let your coach know if you […]

23.1 Open WOD re-do or make up Today from 3-4pm we will be open for those that would like to re-do or make up Open WOD 23.1. Good Luck!!

“Open Mind” Workout Definition [TEAMS OF 3] AMRAP 30:  7 Push Jerks (135/95) 7 Burpee Box Jumps (24″/20″) 200 Meter Run

23.1 Complete as many reps as possible in 14 minutes of: 60-calorie row50 toes-to-bars40 wall-ball shots30 cleans20 muscle-ups Women: 14-lb ball to 9-ft target, 95-lb cleansMen: 20-lb ball to 10-ft target, 135-lb cleans  Scaled Complete as many reps as possible in 14 minutes of: 60-calorie row50 hanging knee raises40 wall-ball shots30 cleans20 chin-over-bar pull-ups Women: 10-lb ball to […]