WODEMOM 20:Min 1: 8 alternating back-rack reverse lunges (Start at a challenging first working load; increase or decrease throughout the workout as needed.)Min 2: 5 box jumps (Challenging box jump height; step down from the box.)Min 3: 3 rope climbs (15/15 ft) / pull-to-stands / foot-lock pull-upsMin 4: rest   PUREFIT EMOM 20:Min 1: 14 […]

Open gym times; 5:15am – 6:15 am & 5:30pm – 6:30pmWODEvery 10:00 for 3 sets:500-m rowPost-workout3 sets:6 single-leg DB Romanian deadlifts/leg:30 side plank or star plank/side– Use a moderate dumbbell load and a plank variation that allows for an unbroken effort on each side.

WODFor time:150 double-unders125 air squats100 sit-ups75 push-ups50 pull-ups25 deadlifts (170/250 lb)(115/175 lb)OR2 rounds of:150 single-unders60 air squats50 sit-ups35 push-ups25 pull-ups12 deadlifts PUREFIT 2 rounds of:100 single-unders40 air squats30 sit-ups25 push-ups20 pull-ups15 deadlifts

WODFor time:1-2-3-4-5-6-7-8-9-10Push press (85/125 lb)(60/85 lb)Russian KB swings (55/75 lb)(35/55 lb)– Run 100 meters after each roundPost-workout3 sets:Single-arm KB overhead walk, right (75 ft)Single-arm KB overhead walk, left (75 ft)Rest :30*as heavy as you can go, with good technique PUREFIT 1-2-3-4-5-6-7-8-9-10Push press Russian KB swings – Run 100 meters after each roundPost-workout3 sets:Single-arm KB overhead walk, right […]

CFCody Team WOD Teams of 2:8 Rounds:200m run (together)14 Dlb DB step ups (35s/50s)(20/24)12 Partner wall balls (14/20)10 Devils Press (20s/25s)8  burpee box jumps (20/24) -Run together and partner wall balls-Divide all other reps however