CFCody WOD Strength – Power cleans3-3-3-3-3-Build each set as form allows-Complete a lift every 2min-3 quick singles. “Grace”30 clean & Jerks -This is a GLORY BOARD workout. Make sure to record your time! Good Luck. PureFit WOD 15min AMRAP:200m row/ski/bike(10)1 Round of Cindy3-6-9-12-15DB Clean & Jerks Round 1 = 200m + 1 rd of Cindy […]

Active Recovery Day Open Gym5:15am-6:16am5:30pm-6:30pm Optional WOD For time: 2000m Row/Ski/Bike (200/240) Finisher3 sets:1min Plank hold25 KB Russian Twist8-12 Strict Pull ups

CFCody WOD Strength/Skill10min EMOM:1 Snatch grip Deadlift1 Snatch Pull1 Snatch1 Overhead Squat*Build in weight as form allows.  For Time:100 Ab Mat Sit ups50 OHS (105/155)(75/115) PureFit WOD 5 Rounds:25 Ab Mat Sit ups10 Goblet Squats300m Row/Ski/Bike (15)  

CFCody WOD For Time:400m Run/Row/Ski/Bike (20/24)30 Box Jump Overs (20/24)400m Run/Row/ski/Bike30 Toes 2 Bar400m Run/Row/Ski/Bike30 Dbl DB Thrusters (20s/35s) Finisher30 Dbl DB Renegade Rows PureFit WOD For Time:400m Run/Row/Ski/Bike (20/24)30 step ups/Box Jumps 400m Run/Row/ski/Bike30 med ball sit ups/hanging knee raises400m Run/Row/Ski/Bike30 Dbl DB Thrusters 

WODFor time with a partner:300-cal bike (row or ski same cals)– One partner works at a time.– Non-working partner must bear hug a medicine ball or hold a pair of kettlebells or a barbell in the front rack. (choose an item and weight you could hold for 1 minute or more)Post-workoutAccumulate:100 banded pull-aparts