CFCody WOD Strength – Strict Press5×2Conditioning10 min AMRAP:30 Double Unders/60 single unders1 Thruster (95/65)(65/45)30 Double unders/60 single unders2 Thrusters30 Double Unders3 Thrusters….Continue adding 1 thruster for 10min. PureFit WOD Strength – DB strict press5×2Conditioning10 min AMRAP:60 single unders1 DB Thruster 60 single unders2 DB Thrusters60 Single Unders3 DB Thrusters….Continue adding 1 DB thruster for 10min.

CFCody WOD 15 Rounds:15/12 Calories/200m run12 Burpees -30 min time cap- PureFit WOD 10-12 rounds:12 Calories/200m run10-12 burpees/up downs -20 min time cap-

CFCody Team WOD Teams of 2-3:30 min AMRAP:Max Calories-15 Box Jumps (24/20)-15 DB Snatch (50/35)(35/25) Teams of 2teammate 1 on machine while teammate 2 completes Box Jumps & DB snatch, switch position when teammate 2 is done. Teams of 3teammate 1 on machine, while teammate 2 completes Box jumps & DB snatch, teammate 3 REST. […]

CFCody WOD Strength – Overhead Squats5 x 3WOD‘Nancy’5 Rounds:400m Run15 Overhead Squats (95/65)(65/45) *This is a Glory Board WOD…Record your times on the board! PureFit WOD Skill WorkBanded/PVC Overhead SquatsWOD‘Nancy’4-5 Rounds:400m run/row/ski15 Banded/PVC pipe Overhead Squats

CFCody WOD For Time:100/80 Calories80 Single DB Hang Clean & Jerks (50/35)(35/25)60 Single DB Step ups (24/20)40 x 10m shuttles200m Double DB Farmers Carry -25 min time Cap- PureFit WOD For Time:60 Calories50 Single DB Hang Clean & Jerks40 Single DB step ups30 x 10m shuttles100m Double DB Farmers Carry -20 min time Cap-