Rest Day. Mobility/Open Gym 5:30 am Open Gym 5:30 pm

CFCody WOD Strength: 15 Minutes to Find a Max Deadlift Conditioning: 4 Rounds for Time      400m Run      25/20 Cal Row/Bike      40 Walking Lunges PUREFIT Strength:  5 x 5 DB Deadlift, build weight if possible WOD: 4 Rounds 200 M Run or 5 Shuttles (lengthwise) 15 Cal Row/Bike 20 Walking […]

CFCody WOD EMOM x 30 minute 1: max cal row/bike minute 2: rest minute 3: max rep db/kb push press 55/35, 35/25 minute 4: rest minute 5: max box jumps 30/24 minute 6: rest PureFit WOD EMOM x 24 min 1:  max cal/bike min 2:  rest min 3:  max db/kb push press min 4:  rest […]

CFCody WOD Team of 2-4: 3 Rounds: 500 meter row 10 Power Snatch (135/95)(115/75) 15 Handstand Push ups/Push ups 25 Russian KBS (70/55)(55/35) *Congo line style *You may not pass your the person in front of you

CFCody WOD Strength/Skill – 15 min 1 rep Max Clean & Jerk *another great barbell number to re-test or test.  Make sure to record this number. Conditioning 3 rounds: 10 clusters (115/80)(95/65) 15 t2b + 15 V-ups or 15 k2e + 15 knee tucks or 30 abMat sit ups PureFit WOD 3 rounds of: 8 […]