CFCody WOD Strength – Back Squat10 Rep Max ConditioningFor Time: (20min Cap)99 Calorie Row/ski/bike99 Wall Balls99 Burpees -Partition however Examples:9 Rounds:10 Cals + 10 Wall Balls + 10 Burpees1 Rd:9 Cals + 9 WB + 10 Burpees 3 Rounds:33 Cals + 33 WB + 33 Burpees PureFit WOD For Time:7-10 Rounds:7 Calories7 Wall Balls7 Burpees/up […]

WOD – Teams of 2 5 Rounds For Time:800m Run (subs=1,000 Row or Ski)5 Rope Climbs (subs=3 strict pull-ups/lay to stand rope/reduce height/3 L-sit pull-ups)50 Push-ups *Run Together, Split Rope Climbs & Push-ups

StrengthDeadlift 1 Rep Max WOD10-9-8-7-6-5-4-3-2-1:Deadlifts (225/155)Toes to Bar Directly Into…1,000/800 Meter Row/Ski, 800m Run Time Cap 15 Minutes PUREFIT Strength: 5×5 KB Deadlift, building WOD10-9-8-7-6-5-4-3-2-1Deadlifts KB or SuitcaseKnee Raises/Weighted Crunch Directly into…800M Row/Ski/Run-time cap 18 Min-

WOD 5 Rounds For Time:21/15 Calorie Bike, 25/21 Calorie Row/Ski, 200m Run12 50ft Shuttle Runs (25ft down & back) 9 Thrusters (115/85)(85/60) Rest 1 Minute Between RoundsTime Cap: 25 Minutes PUREFIT 5 Rounds For Time:12 Calorie Bike/Row/Ski, 200M Run8 DB Thrusters4 Farmer’s Carry (Lengths)

Open Gym Times:5:00-6:00 a.m. & 5:30-6:30 p.m. StrengthPush Jerk 10 Rep Max WODAMRAP 20:7 Power Cleans (135/95)(95/65)7 Burpees200m Run/Row