WOD 5 Rounds (Time Cap: 40 Minutes)1000m Run or 1250/1000m Row or 75/50 Calorie Assault Bike30 Wall Balls (20/14) *Score = Time it takes to complete the workout PUREFIT 4 Rounds (Time Cap: 30 Min)800m Run/Row/Ski20 Wallball10 Strict DB Press

Strict Press Build to Heavy 8 WOD AMRAP 4:27/21 Calorie Row/Ski or 19/15 Assault Bike or 300m Run27 Burpees27 Chest to Bar Pull-ups-Rest 4 Minutes- AMRAP 4:21/15 Calorie Row/Ski or 15/11 Assault Bike or 200m Run21 Burpees21 Toes to Bar-Rest 4 Minutes- AMRAP 4:15/9 Calorie Row/Ski or 11/6 Assault Bike or 100m Run15 Burpees15 Pull-ups […]

CFCody Team WOD Teams of 2-3:30 min AMRAP:20 Double Unders/40 single unders4 Deadlifts (155/105)3 Hang Power Cleans2 Push Jerks1 Rope climb -Teammate 2 may start their set of Double Unders when teammate 1 begins rope climb. Continue this format for 30min.

CFCody WOD 10 Rounds of:2 min AMRAP:15/10 CaloriesMax Burpee Box Jumps (24/20)-rest 1 min- PureFit WOD 8-10 Rounds of:2 min AMRAP:10 CaloriesMax Burpee step ups-rest 1 min-

CFCody WOD Strength – Back SquatBuild to a heavy set of 15 For Time:100m Farmers Carry (50s/35s)(35s/20s)1 Front Squat (95/65)(85/55)1 Push Press (95/65)(85/55)100m Farmers Carry2 Front Squat2 Push Press100m Farmers Carry….continue adding 1 rep until10 Front squats10 Push Press PureFit WOD Strength – Tempo DB Squat5-5-5-5-1 count down, 2 count hold, 1 count up For […]