CFC For time:80 DB box step-ups (20/24 in) (35/50 lb)– Every minute on the minute, starting at :00, perform 20 double-unders.– Use two dumbbells. PureFit For time:80 DB box step-ups – Every minute on the minute, starting at :00, perform 20 single-unders.– Use two dumbbells.

CFCody WOD Murph Prep WODFor Time:800m run/row/Bike (48/40)5 Rounds of Cindy400m Run/Row/Bike (24/20)3 Rounds of Cindy200m Run/Row/Bike (12/10) PureFit WOD Murph Prep WODFor Time:600m run/row/bike (30)4 Rounds of Cindy300m Run/Row/Bike (15)2 Rounds of Cindy100m Run/Row/Bike (6)  

CFCody Team WOD Buy in: 60 slam balls 3 Rounds:200m Run/Row/Ski/Bike (12/10)5 Power Cleans (185/125)(135/95) 3 Rounds:200m Run/Row/Ski/Bike (12/10)5 Squat Cleans (185/125)(135/95) 3 Rounds200m Run/Row/Ski/Bike (12/10)5 Clean & Jerks (185/125)(135/95) Buy out: 60 partner med ball sit ups *complete Buy in & Buy out together. dividing reps however,1 person working at a time..  each teammate […]

CFCody WOD 7 x 1min Rounds:21 Double Unders7 BurpeesMax Deadlifts (225/315)(185/225)(95/135)-Rest 2 min- PureFit WOD 7 x 1min Rounds:21 Single Unders7 Burpees/Up downsMax KB Deadlifts-Rest 1-2min-

CFCody WOD For Time:50-40-30Wall Balls (14/20)5-4-3Ring or Bar Muscle ups Muscle up SubsStrict Pull upsChest 2 Bar pull upsMuscle up ring transitions Finisher1 set:30 V-ups40 Tuck ups50 Hollow Rocks PureFit WOD 50-40-30Wall Balls15-12-10Pull ups Finisher1 set:20 V-ups30 Tuck ups40 Hollow Rocks