CFCody WOD 5 Rounds:400m Run30 Double Unders-1 min rest-500/400m row30 Double Unders-1 min rest- -40 min time cap- PureFit WOD 3-4 Rounds:300m run60 single unders-1 min rest-300m row60 single unders-1 min rest- -30 min time cap-

CFCody WOD Strength – Push Press5 x 3WOD EMOM x 15:3 Power Cleans (135/95)(95/65)3 Front Squats3 Push Jerks-Max Lateral Burpees over the bar with remaining timeGoal is to have between :20-:30 of burpees PureFit WOD Strength – DB Push Press5 x 3WODEMOM x 12-15min:3 DB power cleans3 DB front squats3 DB Push Jerks-Max up downs/burpees […]

[TEAMS OF 3]AMRAP 30:150 Push-ups150 Wall Balls (20/14) Every 10 Minutes [Starting at 0:00]:1,000 Meter Team Run/Row *Score = Rounds + Reps

“NoPull” [COMPETE/TRAIN] 5 Rounds For Time [20 Minute Time Cap]:400/300 Meter Row/Ski/Bike2 Rope Climbs (15′)10 Power Snatches (95/65) PUREFIT 5 Rounds for Time200m run/row/bike10 Ring Rows10 Double DB Hang Snatch

STRENGTH – Front Squats 5 Sets of 3*Score = Lowest weight used for a working set WOD 3 Rounds For Time [20 Minute Time Cap]:20 Burpee Pull-ups20 Front Squats (155/105)20 Box Jumps (24″/20″) PUREFIT Strength: 5×3 DB Front Squats WOD:3-4 Rounds (20 Minute time cap)15 Burpees15 KB Goblet Squat15 Step Ups