CFCody WOD Death Zone – Teams of 4:15sec Bike :30sec Bike:45sec Bike:60sec Bike:45sec bike:30sec Bike:15sec Bike -1 team per bike-Rest while teammate rotate turns-total Calories = score Finisher3 Rounds10 single leg Box step up (each leg)1:00 gun plate hold-add weight to step ups as desired-choose a challenging weight for plate hold PureFit WOD Death Zone – […]

Team WOD 3 rounds for time with a partner:800/1,000-m row50 burpees50 box jumps (20/24 in)800-m run– One partner works at a time; break up all movements as desired.– 45:00 time cap.

WOD EMOM 18:Min. 1 | 3 shoulder-to-overheadsMin. 2 | 15 GHD sit-ups/ABMAT sit-ups/sit-upsMin. 3 | 12/15 cals on any machine– Score is the heaviest set of 3 shoulder-to-overheads. Post-workout CHAD prepFor time:100 box step-ups (20 in)– Use the intended CHAD vest or ruck load. PUREFIT EMOM 18:Min 1: 10 Shoulder to overheadMin 2: 15 SitupsMin […]

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