WOD 10 Rounds For Time:15/12 Calorie Row/Ski OR 12/10 Cal Bike OR 200m Run15 Wall Balls (20/14)(14/10) *Rest 1 Minute Between Rounds PUREFIT 10 Rounds for Time:10 Cals or 200m Run10 Wallball*rest :45 between rounds OPTIONAL FINISHER:3 Rounds:45 Right Side Plank:45 Plank:45 Left Side Plank1:00 between rounds

StrengthOverhead Squat – 10 Rep Max WOD3 Rounds for Time:400m Run OR 500m Row or Ski 20 Burpees to Target (6″)1,000/800m Bike OR 500m Row or Ski Time Cap: 20 Minutes PUREFIT Overhead Squat: Banded OHS, 50 Reps, broken up as needed( 5×10; 20,20,10, etc) WOD:3 Rounds for Time300M Run/Row/Ski20 Burpees/UpDowns/Slamballs600m Run/Row/Ski /25 cal bike

CFCody Team WOD Teams of 3:50-40-30-20-10Wall BallsBox JumpsKBS *All partners start @ different stations*Rotate when all 3 partners are done with designated reps

CFCody WOD Strength – Power Clean1 Rep Max 15min AMRAP:1 Round DT (135/95)(95/65)1-2-3…Rope Climbs DT = 12 Deadlifts9 Hang Power Cleans6 Push press Rope Climb Subs2 Renegade rows = 1 climb2 Devils Press = 1 climb2 lay to stand = 1 climb PureFit WOD 15 min AMRAP:5 KBS10 Box Jumps15 Wall Balls200m run after each […]

CFCody WOD 3 Rounds:1000/800m Row/Ski/600m Run/Bike (48/40)50-30-10 Pressing reps50 Air Squats Pressing repsRd 1 = BurpeesRd 2 = Handstand push ups/seated press/push ups/dipsRd 3 = Wall Walks Wall walk subs25ft bear crawl = 1inchworm 6 Plank shoulder taps = 1 PureFit WOD 3 Rounds:800m Row/Ski/600m Run/Bike (48/40)40-30-20 Pressing reps50 Air Squats Pressing RepsRd 1 = […]