Open gym times 5:00 – 6:00a.m. & 5:30 – 6:30p.m.For time:100 overhead/front/back squats (95/135 lb)(65/95 lb)(35/45 lb)– Every 1:00 starting at :00, perform 15 double-unders/20 single-unders– No racks. The bar comes from the floor.

6 rounds, each for time:400-m run OR row or ski 400m/500m OR bike 20/24 cals– Rest 1:30 between rounds.– Log each round; score is total run time.Post-workout accessory3 rounds::30 Chinese back plank:30 side plank, right:30 plank on the elbows:30 side plank, left PUREFIT4-5 Rounds for Time:400M run, row, ski, cals 24/20-rest 1:30 between rounds FINISHER: […]

Pre-workout strengthOne set every 3:00:8-6-4-2Hang power cleans– As the repetitions decrease, increase the load.– Build to heavier than workout weight.For time:1,000-m row30 alternating single-leg squats/50 reverse lunges15 hang power cleans (135/225 lb)(105/155 lb)(10/20 lb db’s) PUREFITStrength: 4 x 10 DB curls, rest 1 min between sets WOD: For Time1,000m Row30 assisted single leg squats, use […]

CFCody Team WOD Teams of 2 For Time:60 Russian Kettlebell swings (70/55)(55/35)(35/25)160 Double Unders/200 single unders60 Russian KBS60 KB Box Step ups (20/24)60 Russian KBS60 Burpee to KB step ups60 Russian KBS *Divide reps however, One person working at a time. 

CFCody WOD Strength/SkillEMOM x 5:1 Squat Clean + 2 Front Squats-work up to workout weights For Time:2:30 Clock – 20 Front Squats (65/96)12 Burpees over the Bar 2:30 Clock –16 Front Squats (95/135)12 Burpee over the Bar 2:30 Clock –12 Front Squats (125/185)12 Burpees over the bar 2:30 Clock –8 Front Squats (135/205)12 Burpees over the […]