CFCody WOD AMRAP 18: 30 Deadlifts (135/95) 15 Pull-Ups 20/15 Calorie Assault Bike/row 15 Toes to bar *Pull ups should be completed in no more than 3 sets. 5-5-5 *if 15 is too high choose a number that allows this. PureFit WOD AMRAP 15: 12 KB Deadlifts 10 Pull-Ups 12 Calorie Assault Bike/row 10 med ball sit […]

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

CFCody WOD Strength – Push Press -take 5 min to build to your starting push press weight, then Every 2 min for 8 min perform- (4 rounds) 3 Push press + 30 double unders/60 single unders *add weight each set to your push press Conditioning 3 Rounds For Time: 20 Hang Power Cleans (95/65) 20 […]

CFCody WOD For Time: 1 Mile Run 50 Wallballs (20/14) 40 Box Jumps (24/20) 30 Burpees 20 Power Snatches (115/80) Running Substitutions 2000/1600 Meter Row 115/80 Calorie Assault Bike PureFit WOD 2 rounds: 400 meter run/row 20 Wall Balls 15 step ups 10 push ups 15 KB snatches   Mobility WOD: Pre-WOD – Banded ankle dorsiflexion […]

Teams of 3: For Time (30 Minute Time Cap): 250 Clean and Jerks *On the 0:00, 5:00, 10:00, 15:00, 20:00: 45/30 Calorie Row 30 Toes to Bar Weight Climbs Every 50 Reps: Weight 1: 95/65 Weight 2: 115/80 Weight 3: 135/95 Weight 4: 155/105 Weight 5: 185/135 Athletes will find teams of 3 for this […]