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

Open gym, 5:30-6:30 am & 5:30-6:30 pm WOD 5Rounds x AMRAP 4:30/20 Calorie Bike30 x 10-Meter Shuttle RunsMax Toes to Bar

WODFor Time [30 Minute Time Cap]:50-40-30-20-10:Double UndersAbMat Sit-upsCalorie Row (50/35-40/28-30/21-20/14-10/7) *100-ft. DB Farmers Carry After Every Movement (50’s/35’s) PUREFITFor Time (25 Minute Time Cap):30-25-20-15Single Jumps (double the #)Situps or CrunchesCalorie Row *100 ft DB farmers carry after every movement

CFCody WOD Strength – No Touch Deadlifts5 sets of 3 reps WOD – 5 Rounds –3 min AMRAP:9 Hang Power Cleans (135/95)(95/65)45 Air SquatsMax Calories Bike/Row/Ski -1min rest b/w rounds- Score = total calories completed PureFit WOD Strength – KB No Touch Deadlifts5 sets of 3 reps WOD– 4-5 Rounds –3 min AMRAP:9 DB Hang […]

CFCody Team WOD Teams of 2:60 Clean & Jerks (135/95)(95/65)1 mile run20 Rope Climbs1 mile run100 Burpees *one person working at a time, Run together. Rope Climb subs2 seated to standing rope climbs = 1 5 strict pull ups = 12 renegade rows = 1