Teams of 1-4 EMOM X 20: Min 1: 16 Wall balls Min 2: 14 DB/KB front rack lunges Min 3: 12 burpees Min 4: 10/14 cal row/bike *each teammate starts at a different movement. Modify reps in order to allow for at least :10sec rest

CFCody WOD Strength/Skill 3 sets: 10 Bench Press (increase wt each set if can) 8 feet elevated ring rows 1:00 hollow hold -rest 1 min between sets *Work with teams of 2 or 3 to move through this Conditioning 5 Rounds for Time: 10 Right arm HANG DB/KB Snatch (55/35)(35/25) 30 Double Unders 10 Left arm […]

CFCody WOD 4 sets of: 4 min AMRAP: 3 Power Cleans (205/145)(135/95) 6 T2B 9 Push ups -Rest 1 min between sets- PureFit WOD 3 sets of 4 min AMRAP: 3 DB/KB clean 6 med ball sit ups 9 push ups -rest 1 min between sets- MWOD PreWOD: Banded IR Shoulder Distraction – Place medium strength […]

Active Recovery Day! Open Gym & Mobility 5:30am & Open Gym & CF Gymnastics Optional WOD CrossFit Total 1 RM Back Squat (take no longer than 17min) 1 RM Strict Press (take no longer than 10min) 1 RM Deadlift (take no longer than 17min) Nutrition Challenge Winners! We are so proud of all those that […]

CFCody WOD Strength/Skill Overhead Squat 5-5-5-5 Conditioning EMOM x 14 min: 7 OHS or Front Squats (75/55) (45/35) 7 C2B pull ups/chin over the bar pull ups *Perform both movements in the same min, scale reps as needed to complete within the min. PureFit WOD EMOM x 14min: min 1: 10 banded or PVC pipe […]