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 […]

CFCody WOD & PureFit WOD 5 Rounds: 1 Minute Kettlebell Swings (53/35) 1 Minute Reverse Lunges 1 Minute Calorie Bike/row/10 meter shuttles 1 Minute Rest   Mobility WOD: Pre-WOD –Banded Hip Extension Lunge: Place band at knee height around bar, position band into high hip, while facing bar, drop into lunge position, banded leg kneeling. […]

Active Recovery Day! Open gym & mobility 5:30am & Open Gym & CF Gymnastics 5:30pm