CFCody WOD – 5 Rounds of – 4min AMRAP:30/21 Calories15 Burpee Box JumpsMax shuttle runs -rest 3 min – *Garage door to pull up rig = 1 shuttle run PureFit WOD – 3-4 Rounds of –4min AMRAP:18 calories12 up-down step upsMax shuttle runs -rest 3 min- *Garage door to Pull up rig = 1 shuttle […]

“Easy As 1-2-3” [COMPETE/TRAIN] [TEAMS OF 2]3 Rounds [36 Minutes Total]:AMRAP 1 min: 5 Dumbbell Snatches + Max Calorie Bike ErgAMRAP 2 min: 10 Dumbbell Snatches + Max Calorie Bike ErgAMRAP 3 min: 15 Dumbbell Snatches + Max Calorie Bike Erg  Dumbbell: (70/50)(50/35) *Score = Total Calories on the Bike

STRENGTH: Strict Press Build to a Heavy Set of 5 *Score = Heaviest Load WOD AMRAP 20:200 Meter RunMax Unbroken Push-ups200 Meter RunMax Unbroken Toes to Bar*Score = Total Reps PUREFIT Strength: 5×5 DB strict press WOD: AMRAP X 18200M run/row/skiMax unbroken pushups (elevate on box or bar)200M run/row/skiMax unbroken knee ups/medball situps

WOD 4 Rounds for time:400m run or 500m/400m row20 Burpee Pull-Ups20 KB swings 55/35 PUREFIT For Time: (25:00 time cap)100 Slamball ***On the 4:00, starting at the 0:00300M row/ski/run

WOD On the 4:00 x 5 Rounds:60 Double Unders30/21 Calorie Row10 Thrusters (95/65)(65/45) *Score = Total Time