CFCody WOD On the 2 min x 5:3 Front Squats-build each set or stay at challenging weight for all 5 sets. For Time:30 Power Cleans (155/105)600m Run20 Front Squats 600m Run10 Squat Cleans600m Run -15min Time cap- Run options 750m Row/Ski36/30 cal bike PureFit WOD For Time:300m Run/row/ski/Bike (10)15 Wall Balls20 DB Power Cleans300m Run/row/ski/bike15 Wall balls20 […]

CFCody WOD 9/11For Time:2001m Row/ 1 Mile Run/ (96/80) cal Bike11 Box Jumps (30/24)11 Deadlifts (225/155)(185/135)11 Bar Muscle ups/burpee Pullups/ C2B11 Power Cleans (155/115)(135/95)11 KBS (70/55)(55/35)11 T2B/weighted sit ups/GHD11 Thursters (135/95)(95/65)11 Push Jerks (135/95)(95/65)2001 Row/ 1 mile run/ (96/80) Cal Bike -35 min Time cap- -Barbel weight decrease throughout the workout.-What a great way for […]

Team WOD (Teams of 2)3 Rounds For Time:800m Team Run (45/35)3 Rope Climbs (Each)12 Thrusters (Each) (135/95)(95/65)*Run 800 together, splitting who is carrying weight (45/35 barbell or plate) as you’d like.

Deadlift On the 3:00 x 5 Rounds:5 Deadlifts WOD3 Rounds x AMRAP 4:500/450m Row/Ski25 Deadlifts (185/135)(135/95)Max Box Jumps (24″/20″) *Rest 2 Minutes Between Rounds PUREFIT 3 Rounds x AMRAP 4:00:400M row/ski/run20 KB deadliftsmax step ups-rest 2 minutes between rounds-

Push JerkOn the 3:00 x 5 Rounds:5 Push Jerks WODAMRAP 15:30/24 Cal Row/Ski (24/20 Cal Bike)10 Clean & Jerks (115/85)(95/65) (Power Snatch, Power Clean, KB Swing) PUREFITAMRAP x 1510 Calories10 DB Clean and Jerk10 KB Russian Twists CORE FINISHER: Accumulate 3:00 plank, rest as needed-keep track of time until time reached