AMRAP 5: Buy-In: 50 Wallballs (20/14) 12 Deadlifts (185/135) 12 Lateral Barbell Burpees Rest 3 Minutes AMRAP 5: Buy-In: 35 Wallballs (20/14) 9 Deadlifts (225/155) 9 Lateral Barbell Burpees Rest 3 Minutes AMRAP 5: Buy-In: 20 Wallballs (20/14) 6 Deadlifts (275/185) 6 Lateral Barbell Burpees PureFit: AMRAP 5: Buy-In: 20 Wallballs 12 KB Deadlifts 12 […]

teams of 3 run – 2500 meters (switch after every 200 meters) ski – 2000 meters ( switch every min) row – 3000 meters (switch every min) bike – 75 calories (switch every min)

CFCody WOD Strength/Skill 10:00 Bar Muscle Up Development & Scaling WOD 50 alternating DB/KB snatch (50/35) 30 single DB/KB front rack box step-ups (24/20) 20 bar Muscle ups/7 rope climbs/30 cal row/ski/bike 30 single DB/KB front rack box step-ups 50 alternating DB/KB snatch -15 min time cap…get as far as you can! PureFit WOD WOD […]

CFCody WOD Strength/Skill Build to Moderate Load 3 Snatch Deadlifts + 3 Hang Power Snatch WOD 13 min AMRAP: 13 Hang Power Snatch (95/65)(65/45) 13 Pull ups PureFit WOD Skill 300 meter Ski Erg Relay x 2-3 -rest 1 min after each round *teams of 3 – complete 100 meters on ski erg and switch […]

Active Recovery Day Open Gym & Mobility @ 5:30am & Nutrition Class 5-5:30pm & Open Gym @ 5:30pm