Open WOD 21.3 For total time: 15 front squats 30 toes-to-bars 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 chest-to-bar pull-ups 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 bar muscle-ups 15 thrusters Workout 21.4 begins immediately upon completing or reaching the time cap for […]

CFCody WOD 5-7 rounds: 7 clean & jerks (135/95)(95/65) 7 burpees over the bar 35 double unders/70 single unders -60 rest after each set-   PureFit WOD 4-6 rounds: 7 DB clean & jerks 7 up downs/ burpees 35 single unders -rest 60 sec after each set-  

Active Recovery Day! 5:30am Open Gym & 5:30pm Open Gym Optional WOD 15 min AMRAP: 3 Bar Muscle Ups/C2B pull ups/pull ups 6 Handstand Push ups/elevated push ups 9 Squat Jumps

CFCody WOD EMOM x 12: Min 1: 10-12 DB Thrusters (50/35)(35/25) Min 2: 10-12 KBS (70/50)(50/35) Midline 10 min Plank -Every time you Break complete 20 Ab Mat Sit ups 15 KB/DB Russian Twists 10 V-ups PureFit WOD EMOM x 12: Min 1: 10 DB Thrusters Min 2: 10 KBS Midline 7 min Plank -Every […]

CFCody WOD “Elizabeth” 21-15-9 Cleans (135/95)(95/65) Ring dips/box dips Sub 10min GOAL -rest 3min- For Time: 50 Wall Ball 50 Slam Balls 50 Med Ball Sit ups   PureFit WOD 21-15-9 DB/Med Ball Cleans box dips -rest 3min- For Time: 50 Wall Ball 40 Slam Balls 30 Med Ball Sit ups