Mobility and Open Gym 5:30 a.m. Open Gym 5:30 p.m.

For Time: 10 Power Cleans (155/105) 50 Air Squats 10 Front Squats (155/105) 50 Air Squats 10 Push Jerks (155/105) 50 Air Squats 10 Clusters (155/105) *Cluster: Squat Clean Thruster PureFit 10 Med Ball Cleans 20 Air squats 10 Med Ball Squats 400M Row 10 Med Ball Press 20 Air squats 10 Med Ball clean/over […]

“Fight Gone Bad!” 3 Rounds: 1 min at each station Wall-ball, 20/15 lb ball, 10/9 ft target (Reps) Sumo deadlift high-pull, 75/55 lb (Reps) Box Jump 20″ box (Reps) Push-press, 75/55 lb (Reps) Row (Calories) *1 minute rest at end of each round PureFit 2 Rounds:  45 sec at each station: 15 sec to transition […]

Team WOD Teams of 2: AMRAP 25 (5 Minutes at Each Station): 100 meter farmer carry (25/35) Med ball clean over the shoulder Calorie bike/row KB/DB Burpees (25/35) 100 meter waiter carry (25/35) *one person working at a time. Work together to get as many reps as possible during the 5mins at each station.

CFCody Wod For Time: 1,000 Meter Row 30 Deadlifts (225/155) 50 lateral Burpees *choose a weight for deadlifts that you could do 15 unbroken FRESH. Midline Not For Time: 5-4-3-2-1 Alternating turkish get up :20 Second Boat Hold after each set *you can mix these movements up each set PureFit For Time: 250 Meter Row 15 […]