WOD9-15-21-15-9 reps for time of:Burpee box jump-overs (20/24 in)(16/20 in)Power cleans (95/135 lb)(65/95 lb)(35/45 lb)– Complete 20/30 calories bike/row/ski after each round. PUREFIT9-12-15-12-9Box step upsDB clean and press-complete 10-15 calories after each round

WOD“Annie”50-40-30-20-10 reps for time:Double-unders (single-unders 75-60-45-30-15)Sit-upsPost-workout skillEMOM 6:Choose 1 option;– Handstand walk (25 ft)– 1 – 3 Wall walks– :15 – :30 Handstand hold PUREFIT 4 Rounds50 Single Jump rope/ 7 cals.20 Situps2 lengths sled pull Finisher: 8 lengths of Waiters Carry, switch arms each length, rest as needed

CFCody Team WOD 12-15-18-21-24-27 Calories *One person working at a time. Partner 1 does ONLY the ODD rounds. Partner 2 completes ONLY the EVEN rounds. then 8 Rounds of Cindy 5 Pull ups 10 push ups 15 Squats *teammates complete entire round then switch, 4 rounds each. then 27-24-21-18-15-12 Calories *One person working at a […]

CFCody WOD Open WOD 26.3 For time: 2 Rounds: 12 Burpees over the bar 12 Power Cleans (wt #1) 12 Burpees over the bar 12 Thrusters (wt #1) 2 Rounds: 12 Burpees over the bar 12 Power Cleans (wt #2) 12 Burpees over the bar 12 Thrusters (wt #2) 2 Rounds: 12 Burpees over the […]

CFCody WOD 10 sets:on the 3:00250m Row/Ski/200m Run/bike (10/12)-rest remaining time of each 3min Finisher200m Dbl DB Front Rack carry PureFit WOD 6-8 sets:250m Row/Ski/200m Run/Bike (10)-rest 1 min- Finisher100m Farmers carry