Recovery WOD AMRAP x 20 25 Calories 20 Ball-Slams 15 Sit-Ups 10 Up-Downs 5 Pull-Ups PureFit: 25 Double or Single Unders 20 Ball-Slams 15 Sit-Ups 10 Up-Downs 5 Ring Rows MWOD PreWOD:  Banded shoulder flexion – Place a medium to thick band on the pull up bar. Place the band around the elbow.  Bring that arm to […]

Rest Day. Open Gym and Mobility 5:30am Open Gym 5:30pm

CFC 5 Sets of: AMRAP x 3:00 5 Snatches (135/95)(95/55) 7 Burpees 9 Jumping Lunges Rest 1 Min. *If you need to complete the Nutrition WOD complete it instead. PureFit: 5 Sets of: AMRAP x 3:00 5 KBS 7 Burpees 9 Jumping Lunges Rest 1 Min. MWOD PreWOD: Shoulder Internal Rotation:  Lay on back and make […]

CFCody WOD Nutrition Test WOD 14 Min AMRAP: 50 Wall Balls (20/14) 40 Burpees 30 Box Jumps/Step ups 20 Cal Row/Ski/Bike 10 Clean & Jerks (115/85)(85/65) *Use SCORECARD to record EXACTLY how you complete this WO…. size of Ball, Box – step up or jumps, which machine used, weight of barbel, etc. *We will re-test […]

Workout PARTNER WORKOUT IN TEAMS OF 2… 4 ROUNDS FOR TIME 45 Cal Bike/ski/row 25 “Synchro” Plate Ground to OH (45/35)|(25/15) 45 Cal Bike/ski/row 25 “Synchro” med ball Sit-ups *For the bike, athletes share the work…P1 works while P2 rests. For the “Synchro” movements, both athletes work at the same time and must complete 25-25 […]