WOD 4 Rounds For Total Reps:3 Minute Calories Bike/Row/Ski2 Minute Shuttle Runs (can sub with different machine)1 Minute DB/KB “Macho Man” (50’s/35’s)(35’s/25’s) (can sub with barbell) 1 Minute Rest *1 Round of DB “Macho Man”: 3 DB Power Cleans 3 DB Front Squats 3 DB Push Jerks PUREFIT 3 Rounds for total Reps:2:00 Cals1:30 Shuttle […]

Rest Day. Open Gym Times 5:00 – 6:00 a.m. & 5:30 – 6:30 p.m. Optional WODStrengthBench Press – 5 Rep Max WODAMRAP 15:5 Chest to Bar Pull-Ups30 Double Unders10 Push-Ups

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