30-20-10 reps for time:Front-rack reverse lunges (95/135 lb)Knees-to-elbowsCalories PureFit 25-15-10 reps for time:DB Front-rack reverse lunges Sit-upsCalories  

CFCody Team WOD Teams of 2:20 Synchronized Burpees20 Rope Climbs20 Partner med ball sit ups (each)20 Wall walks400m partner med ball carry20 Bar Muscle ups *divide Rope Climbs, Wall Walks & Muscle up. Work together on the others. Rope climb progression-half distance-2 lay to stand = 1 climb-2 Devils press = 1 climb Wall Walk […]

CFCody WOD Strength/Skill10min clockClean & jerk-work up to a 10 rep set-use this to determine workout weight “Gwen”15-12-9Unbroken Clean & Jerks-touch and go unbroken reps for all sets-rest as needed between sets PureFit WOD 3 rounds:5 Dbl DB cleans7 push ups30 single unders 3 rounds:4 Dbl DB push press8 plank pull throughs200m run/row/ski 3 rounds: 3 […]

CFCody WOD Every 4 min x 4-5 sets:400m Run/Row/Ski/Bike (20/24)AMRAP with remaining time:2 burpees to plate4 plate ground to overhead6 Plate OH reverse lunges (each leg)12 plate counter balance squats-rest 1 min between sets- *start where you left off in the AMRAP PureFit WOD Every 4 min x 4 sets:300m Run/Row/Ski/Bike (15)AMRAP with remaining time:2 […]

Active Recovery Day Open gym5 – 6am & 5:30-6:30pm Optional WOD3-5 rounds:800m Run/Row/Ski/Bike (40/48)50 air squats20 GHD sit ups/30 ab mat sit ups