CFCody WOD 600m Run/Row/Ski/Bike (40/48)100 Double Unders/150 Single Unders15 Strict Pull ups 400m Run/Row/Ski/Bike (20/24)75 Double Unders/125 Single Unders12 Strict Pull ups 200m Run/Row/Ski/Bike (10/12)50 Double Unders/75 Single Unders9 Strict Pull ups PureFit WOD 600m Run/Row/Ski/ bike (40)50 Single Unders12 Slam Balls12 Ring Rows/pull ups 400m Run/Row/Ski/Bike (20)50 single unders12 Slam Balls10 Ring Row/Pull ups […]

CFCody WOD Strength (15min)Back Squat5 x 5-Advanced/Intermediate: Complete all sets @ 70% of 1RM-Beginners: build each set to find 5RM Conditioning12min EMOMMin 1: Power Cleans (70-80%)Min 2: Shuttle sprintsMin 3: Rest PureFit WOD 16min EMOM:Min 1: 10 Dbl DB Power CleansMin 2: Max Shuttle Sprints/caloriesMin 3: 10 Dbl DB Front SquatsMin 4: Max Shuttle sprints/calories

For time with a partner:90 Snatches (95/135 lb)(65/95 lb)(35/45 lb)300 Double-Unders(450 Single-Unders)90 Cals on Bike*break up reps however, finish all reps of a movement before moving on

WODAMRAP 20:400/500-m row30 AbMat sit-ups10 front squats (125/185 lb)(95/135 lb)(35/45 lb) PUREFIT18 MIN AMRAP300 M20 Situps10 Goblet Squats

WODFor time:40 box jump-overs (20/24 in)40 air squats40 hand-release push-ups30 box jump-overs (20/24 in)30 air squats30 ring dips/box dips20 box jump-overs (20/24 in)20 air squats20 handstand push-ups/pike push-ups Post-workout accessory3 sets::30 side plank, right:30 side plank, left:30 hollow rocks:30 rest PUREFIT WODFor time:600m30 step ups30 GH bridges30 box dips20 step ups20 GH bridges20 push-ups600m Post-workout […]