CFCody WOD Every 2 min x 7 sets:3 Push Jerks + 1 Split Jerk-Starting weight should be around 60% of 1 Rep Push Jerk-Add weight as can FinisherFor Time:15 Box Jumps (30/24)400m Run/Row/Ski/Bike (24/20)20 Box Jumps (24/20)400m run25 Box Jumps (20/18)400m Run PureFit WOD For Time:15 Box step ups (tall Box)10 DB Push Jerks400m run/Row/Ski/Bike […]

CFCody WOD EMOM x 18:Min 1: 6 Power Cleans (105/155)(75/115)Min 2: 9/12 CaloriesMin 3: Strict Cindy Strict Cindy =5 Strict Pull ups10 Push ups15 squats-If you are unable to maintain 5-10-15, reduce reps to 3-6-9. *Advance Athletes – Add 10-15lbs to P. Clean Every 2 rounds-Add 1 Calorie Every 2 Rounds PureFit WOD EMOM x […]

PARTNER WOD8 rounds with a partner:400-m runMax-calorie row– One partner runs while the other rows for max calories. Athletes switch when the runner returns. Each partner will run and row four times. Finisher 100 medicine ball sit-ups with a partner

WOD5 rounds for time:440-m row10 box jumps (24/30 in)(20/24 in)10 deadlifts (185/275 lb)(95/135 lb)10 wall-ball shots (14/20 lb)(10/14 lb)– 25:00 time cap. PUREFIT4 Rounds for Time400M Row/Run/Ski10 Step Ups10 Suitcase Deadlifts10 Wallball-20 min time cap

WODFor time:21-15-9Handstand push-ups (scale; reps, pike push-ups, db shoulder press)Hang squat cleans (75/115 lb)(65/95 lb)(35/45 lb) Pre-workoutEMOM 6:2 hang squat cleans– Build to a heavy set of 2 PUREFIT15 Min AMRAP10 DB Press10 DB/Medball Hang squat cleans200 M