On a 10:00 clock:Build to a heavy 3-rep push press WOD5 rounds for time:50 double-unders/30 double-unders/50 single-unders10 thrusters (95/135 lb)(85/115)(35/45) PUREFIT Strength: 5 sets of 5 Push Press, building weight WOD4 Rounds for time:50 Single Jumps10 DB Thrusters15 Situps

CFCody Team WOD 6 Rounds:2 Rope Climbs10 Devils Press (20/35)2 Rope Climbs200m run/row/ski/bike (10/12) -run together, divide everything else up Rope Climb subs2 renegade rows = 1 rope climbs2 lay to stand = 1 rope climb  

CFCody WOD For Time:5 Overhead Squats (125/185)(95/135)400m Run10 Overhead Squats (105/155)(75/115)400m Run15 OHS (95/135)(65/95)400m Run20 OHS (65/95)(55/75)400m Run25 OHS (35/45)(35/45)400m Run PureFit WOD For Time:5 Banded OHS/goblet squats10 Knee raises/weighed sit ups200m Row 10 Banded OHS/goblet squats10 knee raises/weighted sit ups200m Row 15 Banded OHS/Goblet Squats10 knee raises/weighted sit ups200m Row 20 Banded OHS/Goblet squats10 […]

CFCody WOD 14min AMRAP:200m Run/Row/ski/Bike (10/12)50ft Handstand Walk10 Box Jump Overs (20/24) Handstand walk subs24 alternating shoulder taps against the wall or in plank Post WOD200m Dbl DB Overhead carry PureFit WOD 4 Rounds:200m Row/ski/bike (10)12 Plank shoulder taps12 Box step ups/jumps Post WOD100m Dbl DB farmers carry

Active Recovery Day Open gym 5:30-6:30am & 5:30-6:30pm Optional WOD EMOM x 101 Thruster-build each set -rest 3 min- AMRAP x 1min:Max thrusters @ 60% of your EMOM 1-rep