WODAMRAP 14:60-cal row50 toes-to-bars/hanging knee raises/sit-ups40 wall-ball shots (14/20 lb) (9/10 ft)30 cleans (95/135 lb)(65/95 lb)(35/45 lb)20 ring muscle-ups/20 chin over bar pull-ups/20 push-ups PUREFITAMRAP 14: 50 Calorie Row45 Knee Ups/Sit Ups40 Wallball35 MedBall Cleans30 Ring Rows/Pullups  

CFCody Team WOD Teams of 210 Rounds:3 Push Jerks (105/155)(85/135)6 Burpees9 Calorie Bike/Row/Ski/150m Run -Partner completes entire round then switches with teammate. -Each partner completes 5 rounds

CFCody WOD On the 1st day till Christmas CFCody gave to me2 min Max cal Bike 10min AMRAP:4 Squat Cleans (125/185)12 pull ups straight into… 10min to establish1 heavy Squat Clean PureFit WOD 16min AMRAP:8 DB squat cleans50ft shuttle run10 ring rows/pull ups50ft shuttle run

CFCody WOD On the 2nd day till Christmas CFCody gave to meMax Toes 2 Bar (2 attempts) For Time:400m Run/Row/Ski/Bike (20/24)30 Lateral Burpees over the bar20 Clean & Jerks (80/115) PureFit WOD 14 min AMRAP:200m Run/Row/Ski/Bike (10)10 Up downs/Burpees5 single DB clean & Jerks (each arm)

Active Recovery Day Open Gym 5:15am -6:15am & 5:30pm-6:30pm Optional WOD 3:00 Max Calorie Row3:00 Max Distance Handstand Walk3:00 Max Calorie Bike -rest 3:00- 3:00 Max Calorie Bike3:00 Max Distance HS walk3:00 Max Calorie Row HS walk ProgressionShoulder taps against the wallFloor or Ring Plank HoldBear Crawl