Team WOD Team Mary 20 min AMRAP: 5 Handstand Push ups 10 Pistol Squats 15 pull ups *teams of 2. Divide reps up however, one person working at a time HSPU sub – ring push ups, seated DB/KB press, push ups Pistol sub – air squats

CFCody WOD For Time 400 meter run then… 2-4-8-12-8-4-2 Hang Squat Clean Thruster (115/75)(75/55) 4-8-16-24-16-8-4 Toes 2 Bar/toes 2 rings/Med ball sit ups PureFit WOD For Time 200 meter run then… 2-4-8-12-8-4-2 slam ball or DB/KB Hang Squat Clean Thruster 4-8-16-24-16-8-4 Med ball sit ups/Knee raises MWOD PreWOD:  Couch Stretch + Running Prep PostWOD:  Couch […]

CFCody WOD Teamwork Thursday! teams of 2: 5 Rounds each of: 5 double DB/KB Russian KBS (35/25) 5 double DB/KB Cleans 5 double DB/KB front squats 5 double DB/KB Push Press 200 meter run *teammate 1 will begin the DB/KB work, GOAL is to move through these 4 movements unbroken. As soon as they complete […]

Active Recovery Day! Open Gym & Mobility @ 5:30am & Open Gym @ 5:30pm

CFCody WOD Strength/Skill 5-5-3-3-1-1 Back Squat -No tempo today -rest 1-2 min between sets- *GOAL is intentional building towards moderate-heavy single. This week will set us up to find our 1RM in the coming weeks. 5-5…Moderate 3-3…Moderate-Heavy 1-1..Moderate-Heavy+ WOD 3 Rounds for time: 30 DB/KB goblet squats 30 Burpees/up downs *8 min time cap if […]