WODFor time:50 single-arm DB overhead squats (35/50 lb)(20/35 lb)50 single-DB step-overs (35/50 lb) (20/24 in)/(20/35 lb)(16/20 in)150 double-unders (225 singles)25 single-arm DB overhead squats25 single-DB step-overs75 double-unders (110 singles) *for OH squats, hold tower with 1 hand or use barbell, if necessary Post-workout skill2 rounds for quality:100 single-unders:30 hollow hold PUREFITFor Time:40 single arm OH […]

WODAMRAP 10:50 burpee pull-ups75 KB swings (35/53 lb)Max burpee pull-ups in the remaining time– Pull-up bar is 6 inches above fingertips with arms extended overhead.– Score is the number of burpee pull-ups completed at the end of the workout. Post-workout accessory4 rounds for quality and load:10 alternating renegade rows:20-:30 ring support hold

WODFront squat3-3-3-2-2-1-1*sets done on 3:00 intervals*if you aren’t going to a heavy single, use rep scheme 5-5-5-5-5-5-5 Post WOD4 sets of::30 deadbugs (moving controlled, but constantly):30 rest PUREFIT 15:00 AMRAP12 Mountain Climbers9 Goblet Squat7 Ring Rows5 Calories Finisher:4 sets::30 deadbugs:30 rest

FIGHT GONE BAD WOD3 rounds for reps:1:00 wall-ball shots (14/20 lb)(9/10 ft)1:00 sumo deadlift high pulls (55/75 lb)1:00 box jumps (20 in)1:00 push presses (55/75 lb)1:00 row for calories– Rest 1:00 between rounds. PUREFIT1:00 wall-ball shots 1:00 sumo deadlift high pulls 1:00 step ups1:00 push presses 1:00 row for calories– Rest 1:00 between rounds.** Work […]

CFCody Team WOD Teams of 2 – For Time:40 Shuttle sprints20 walking Lunges shuttles100 T2B/K2E/weighted sit ups/GHD sit ups shuttle = 25ft down 25ft back -one person working at a time-divide reps however