“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 […]

CFCody WOD 3 Giant Sets: 200 meter sprint 14 toes 2 bar/ med ball sit up 16 Alternating Front Rack Reverse Lunges 18 Russian Kettlebell swings 200 meter sprint Rest 2:00 after each set *you choose your weight for lunges & KB swings, may increase weight each set. *lunges can be done with barbell or […]

Active recovery day!  Open gym & Mobility 5:30am & Open Gym & CF Gymnastics 5:30pm