Pre-workout strengthPower snatch:5-3-1-1-1– Build to heavier than workout loading. WOD15 power snatches (105/155 lb)(75/115 lb)15 DB/KB thrusters (20/35 lb)(15/25 lb)12 power snatches15 DB/KB thrusters9 power snatches15 DB/KB thrusters6 power snatches15 DB/KB thrusters3 power snatches15 DB/KB thrusters– Use two dumbbells or kettlebells. PUREFIT15:00 AMRAP8 Alternating DB Snatch8 Alternating DB Thrusters8 Shuttles/Calories

WOD 300 double-unders/single unders– Every minute, starting at :00, perform 2 rope climbs (15/15 ft) or 2 lay to stands Post-workout core work3 sets::30 side plank, right20 Russian twists (14/20 lb):30 side plank, left20 Russian twists

WOD “Linda” 10-9-8-7-6-5-4-3-2-1 reps for time:1.5 x bodyweight deadlift (1.25 bodyweight)(65/95 lbs)1 x bodyweight bench press (.75 bodyweight)(55/75 lbs).75 x bodyweight squat clean (.5 bodyweight)(35/45 lbs) PUREFIT10-9-8-7-6-5-4-3-2-1KB DeadliftFloor PressDB hang Squat CleanCalories

HABITS BENCHMARK WOD45-DAY NUTRITION/HABIT CHALLENGE OCT. 26 – DEC 9 Part 1 0:00 – 8:00 (Cardio for time)800m Run/Row/Ski or Bike 40/48 cals*rest with remaining time Part 2 8:00 – 22:00 (14:00 AMRAP)10 Alternating DB Snatches15 Wall Ball10 Burpees/Up Downs15 Box Jumps/Step Ups*record the weight, heights, methods used and retest the exact same way PUREFITSame […]

CFCody Team WOD Teams of 2:60 Calories/800m run60 slam balls60 Single DB Devils Press (35/50) 50 Calories/600m Run50 Slam balls50 Single DB Devils Press 40 Calories/400m Run40 Wall Balls40 Single DB Devils Press *Compete calories together, divide SB & DP however.