Team WOD Team of 2: Together on a 12min running clock -Run 1 mile (record your mile time) with remaining time, one person working at a time -row/ski/bike Max cals -rest 2 min- 16 min AMRAP: 4 pull ups (strict for advanced) 6 KBS (55/35)(35/25) 8 slam balls -complete entire round then switch-

CFCody WOD Every 1:30 for 10 sets – 100 meter run 3 Heavy Deadlifts (Athlete choice) Max Burpee’s over the bar in remaining time -rest 1:30 b/t sets- PureFit WOD 4-5 sets 100 meter run/row/ski 5 single leg KB/DB Deadlifts (each leg) 10 KB/DB russian twist 100 meter run/row/ski -:30sec rest b/t sets- MWOD PreWOD: Hamstring […]

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 […]