Open Gym: 5:30am and 5:30pm.

5 Rds for Time: 10 DB Front Squats (50/35)(30/15) 20 DB Deficit Push-Up 30 Sit-Ups 400m Run PureFit: 4 Rds for Time: 5 DB Front Squats (50/35)(30/15) 10 Push-Up 15 Sit-Ups 200m Run/Row Mobility 1) Pre-WOD- Banded hip flexion and lockouts- Place medium band on the rack about a foot off the floor. Lie on your back on […]

Strength Snatch Complex EMOM x 10 1 high hang power snatch 2 hang power snatch WOD: OPEN 14.1 Amrap x 10 30 DU’s 15 Power Snatch (75/55)(45/35) PureFit: Stength EMOM x 6 3 each arm DB hang to Overhead WOD: AMRAP x 10 30 single unders 10 DB hang to Overhead Mobility WOD: 1)Pre-WOD –Triple […]

Team of 2 WOD: 14 rounds for time: 200 meter run 3 Power Snatch (135/95) or (95/65) *Partner 1 completes entire round then switch with partner 2. Each Partner completes 7 rounds.

CFCody WOD 21 min AMRAP: 6/6 uneven KB front rack lunge (70/50) or (50/35) 15/12 cal bike/row 18 Toes 2 bar/knees 2 elbows/med ball sit ups *hold single KB in front rack on one side (opposite side unloaded). Complete 6 lunges on unloaded leg then switch kb and complete 6 lunges on the other unloaded […]