CFCody WOD For Time: 10-9-8-7-6-5-4-3-2-1 alternating KB/DB snatch (70/55)(35/25) Toes 2 bar/ knees to elbows/ med ball sit ups DB/KB goblet squat (70/55)(35/25) -12 cal row/bike/ski or 30 double/single unders after each set   PureFit WOD For Time: 10-9-8-7-6-5-4-3-2-1 alternating KB/DB snatch knees to elbows/ med ball sit ups DB/KB goblet squat -10 cal row/bike/ski […]

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

CFCody WOD Double EMOM EMOM x 10 min Min 1- AMRAP of 4 slam balls + 4 jumping lunges Min 2- max cals Row/Bike/Ski -rest 2 min- EMOM x 10 min Min 1- AMRAP 4 box jumps overs + 4 wall balls Min 2- Max cals Row/Bike/Ski PureFit WOD EMOM x 8: Min 1- AMRAP […]

CFCody WOD “Cinco de Mayo” 5 Rounds for Time: 5 Hang Power Cleans (155/105)(115/75) 5 Front Squats 5 Thrusters 5 Shoulder to Overhead 5 Strict/Kipping HSPU or 10 push ups PureFit WOD “Cinco de Mayo” 5 rounds for Time: 5 right hand DB/KB clean & jerks 5 left hand DB/KB clean & jerks 5 DB/KB […]

Workout PARTNER WORKOUT TEAMS OF 2… AMRAP x 15 MINUTES P1…COMPLETE 1 ROUND 5 HSPU or push ups 10 Slam Balls (30/20) 15 Sit-ups P2…PERFORM Max Back Squat (155/105)|(135/95)|(95/65) *P1 Completes a full round while P2 performs max reps of Back Squat. Once P1 finishes the round, switch. Score is the total number of Back […]