CFCody WoD 3 Rounds for Time:400/500m Row/400m Run/Bike (24/20)21 Burpee Pull ups  -Burpee pull up measurements: with arm stretched overhead, pull up bar should be 6″ above fingertips.  Post WOD midline3 Rounds not for time::30 sec Hollow rocks10 strict Toes 2 Bar/Knee raises/weighted sit ups/GHD PureFit WOD 16min AMRAP:400m Row10 Ring rows/pull ups12 up downs/burpees14 […]

CFCody WOD Skill/Strengthon a 10min clock-Build to a heavy 3 Rep Push Jerk For Time:50-40-30-20-10Air Squats5-10-15-20-25Push Jerks (95/135) PureFit WOD 40-35-30-25-20Air Squats5-10-15-20-25Double DB push press10-10-10-10-10Calories

For time: This can be done individually or with a partner.40 deadlifts (65/95 lb)40 hang power cleans800-m run30 deadlifts30 hang power cleans800-m run20 deadlifts20 hang power cleans800-m run10 deadlifts10 hang power cleans

CFC For time:100 wall-ball shots (14/20 lb) (9/10 ft)400-m run200-ft DB overhead walking lunge (35/50 lb)– Use one DB. PureFit For time:50 wall-ball shots 400-m run100-ft DB overhead walking lunge – Use one DB.

CFC For load:1-1-1-1-1Clean and jerk For time:9-7-5:Muscle-upsSquat snatches (95/135 lb) *This is a benchmark wod. If you want to score your time do the WOD before the Clean and Jerks. PureFit For time:18-14-10:Ring RowsDB Alternating Snatches Finisher: 3:00 accumulated plank