CFCody Turkey WOD “Burn the Bird”For Time:30 Clean & Jerks (135/95)(95/65)-rest 1 min-5 Rounds:15 Calories/200m run15 KBS (55/35)(35/25) -rest 1min- 4 Rounds:4 c2b Pull ups/pull ups8 HSPU/push ups/seated press16 Pistols/reverse lunges/air squats -rest 1min- 3 Rounds:15 Box jumps (24/20)3 DB/KB Turkish get ups (each arm) -rest 1min- 2 Rounds:20 Wall Balls (20/14)30 sit ups(can add […]

CFCody WOD Partner WOD20min AMRAP:400m Run/Row/Ski/Bike (24/20)6 Rope Climbs400m Single DB Farmers carry*partners run together. Divide other movements up, One person working at a time.  Rope Climb Subs2 Lay to stand = 1 climb2 Devils press = 1 Climb2 Renegade rows = 1 Climb PureFit WOD Partner WOD15min AMRAP:400m Run/Row/Ski/bike6 Lay to stand on rope400m […]

CFCody WOD For Time:30 Alternating DB Snatch (50/35)(35/25)10 Wall Walks30 Alt. DB Snatch10 Wall Walks30 Alt. DB Snatch Wall Walk Subsshorten distancelessen reps10 Inchworms + 3 push ups PureFit WOD For time:30 Alternating DB Snatch20 Weighted sit ups10 Inchworms + 2 push ups20 weighted sit ups30 Alternating DB Snatch

CFCody WOD Fall Into Consistency Test WOD16min AMRAP:50 Wall Balls (20/14)40 Burpees30 Box Jumps (24/20)20 Calories10 Clean & Jerks (135/95)(95/65) *Complete this EXACTLY the same way as the first time. Fill out a new Scorecard to record your new score.  PureFit WOD Fall Into Consistency Test WOD16min AMRAP:50 Wall Balls 40 Step ups/box jumps30 Burpees/up downs20 […]

CFCody Team WOD Teams of 210 Rounds of:30 Double Unders/45 single unders15 Pull ups15 Thrusters (95/65)(65/45)200m Run/Row/Ski/Bike (12/10) *Complete round then swap, Run together. -35min cap-