CFCody WOD Strength – Front SquatBuild to a Heavy 3 Conditioning4 min AMRAP:21/15 Calories21 T2B/K2E/GHD/weighted Sit ups21 Front Squats (95/65)(75/55) -Rest 4 min- 4 min AMRAP:15/12 Calories15 T2B/K2E/GHD/Weighted Sit-ups15 Front Squats (115/85)(95/65) -Rest 4 min- 4min AMRAP:9/6 Calories9 T2B/K2E/GHD/weighted sit ups9 Front Squats (135/95)(115/85) PureFit WOD Strength – Tempo Squats3-3-3-3-3 -Tempo = 2 count down, […]

WOD, Teams of 2 AMRAP 20:10 Box Jump Overs (24/20)2 Rope Climbs (subs=1 rope climb/reduce height/6 strict pull-ups)30′ Front Rack Walking Lunge (135/95)*Switch after full round

WOD 10-9-8-7-6-5-4-3-2-1DB/KB Thrusters (50’s/35’s)(35’s/25’s)Chest to Bar Pull-ups/Pull-ups/Strict Pull-ups*After each round: 30 Double Unders 20 minute time cap PUREFIT 10-9-8-7-6-5-4-3-2-1DB ThrustersPullups*After each round: 30 single jumps

STRENGTHDeadlift – Build to a Heavy Triple WODOpen 17.4Complete as many rounds and reps as possible in 13 minutes of:55 Deadlifts (225/155)(155/105)55 Wallball (20/14 lbs) (10’/9′)55 Calorie Row55 Handstand Push-ups (push-ups) PUREFIT Strength: 5×3 Suitcase Deadlifts, building in weight to a heavy 3 WOD 15 Min AMRAP40 Deadlifts40 Wallball40 Calories40 Pushups

Open Gym Times 5:30am-6:30am and 5:30pm-6:30pm Optional WODAMRAP 4Buy-in 9 Muscle-ups/12 C2B Pull-ups/9 Burpee Pull-ups9 Power Snatches (95/65)(75/55)9 Bar Facing Burpees REST 4 MINUTES AMRAP 4Buy in 7 Muscle-ups/10 C2B Pull-ups/7 Burpee Pull-ups7 Overhead Squats (115/85)(95/65)7 Bar Facing Burpees REST 4 MINUTES AMRAP 4Buy-in 5 Ring Muscle-ups/8 C2B Pull-ups/5 Burpee Pull-ups5 Squat Snatches (135/95)(115/85)5 Bar […]