CFCody WOD StrengthBack Squat5-5-5-5-5-use the same weight for all 5 sets–complete a set every 2-3min, depending on how heavy you go. Conditioning3min AMRAP:Power Snatch (95/135)(65/95)-Goal is 30+ reps PureFit WOD 7-10 Rounds:7 Right arm DB Snatch25ft single DB carry7 Left Arm DB Snatch25ft single DB Carry -15min cap-

CFCody WOD 9min AMRAP:9 Burpees to target (12in)10 single leg squats Single leg Squats progressionfoot assisted Deck squat (without weight) stand up on one legdeck squats (with weight- to help stand up)Box assisted Buy out:For Time:3000-5000m Row/ski3.9km-6.5km Bike1-3mile run-Can stay on 1 machine/run for entire distance or break distance up between different modalities.  PureFit WOD 15min […]

Partner WODAMRAP 20 with a partner:10 sumo deadlift high pulls (55/75 lb)10 wall-ball shots (14/20 lb) (10/11 ft)– Each partner completes a full round before switching; one partner works at a time.

WOD10 rounds for time:2 wall walks/2 partial wall walks/2 inchworm + push upsSingle-arm DB overhead walking lunges (25 ft) (35/50 lb)(20/35 lb)(no weight)5 burpee pull-upsSingle-arm DB overhead walking lunges (25 ft)– Pull-up bar is 6 in above reach/Pull-up bar at fingertips/Pull-up bar middle of forearm PUREFIT 8-10 Rounds2 inchworm+pushups25 foot walking lunges/ or 25 ring […]

WODFor time:2,000-m row/ski OR 80/96 cal bike– Every 2:00 including 0:00, perform a :20 support hold on the rings or on a box PUREFIT For Time:2,000m row/ski or 80 cal bike-every 2:00 including 0:00 perform a :20 boat hold, wall-sit or other static hold