Active Recovery Day! Mobility & Open gym 5:30 AM & Open Gym 5:30PM

CFCody Strength/Skills 4 sets: 8 Bench Press (tempo- 3 second descent) -rest 1:oo between sets -use same weight for all 4 sets Conditioning EMOM X 20: min 1- MAX cals Bike/row min 2- rest min 3- MAX slam balls min 4- rest -partner up and share slam balls/med balls,  alternate working mins and resting min. […]

CFCody WOD Strength/Skill 3 sets of: 12 (6 each leg) Barbell Back Rack Lunge -take these from the rack, use same moderate load for all 3 sets. -rest 1:30 between sets Conditioning 21-15-9 DB/KB Power cleans (35/55) Barbell Front rack lunges (65/95) Pull-ups PureFit WOD Strength/Skill EMOM X 10:00 min 1: 8 KB/DB bent over […]

Team WOD team of 2: Partner Karen 150 Wall Balls *divide reps between partners partner Diane 21-15-9 Deadlifts (155/225) Handstand Push ups *partner 1 completes 21 deadlift, partner 2 completes 21 deadlifts, partner 1 completes 21 HSPU, partner 2 completes 21 HSPU…continue for all reps. Partner Helen 4 rounds: 21 KBS (25/45) 12 pulls ups […]

CFCody WOD For Time: 1,000 Meter Row Directly Into… 3 Rounds: 21 Deadlifts (135/95) 15 Lateral Barbell Burpees 9 Push Jerks (135/95) *Stagger heats every 5 min to allow for enough rowers *Log your 1000 meter Row Time PureFit WOD For Time: 500 meter row Directly into… 3 rounds: 21 KB deadlifts 15 Push ups […]