CFCody WOD 15min AMRAP:3 Wall Walks15 Burpees60 Double Unders/75 Single Unders Finisher4 rounds::20 hollow rock:10 rest:20 Superman hold:10 rest PureFit WOD 15min AMRAP:3 inchworms + 2 push ups/wall walks10 up downs/Burpees/slam balls60 Single Unders/200m row Finisher4 rounds::20 hollow rock:10 rest:20 Superman hold:10 rest  

CFCody WOD For time:800-m run80 pull-ups80 deadlifts (95/135 lb)800-m run– Partition the pull-up and deadlift reps any way. PureFit WOD For time:600-m run60 pull-ups/ring rows60 feet elevated KB deadlifts 600-m run– Partition the pull-up and deadlift reps any way.

AMRAP 30 with a partner:calories– Rotate as needed.– Non-biking partner accumulates time in a hang from pull-up rig, front or side plank, wall sit (rotate each rest period)

CFC 8 rounds for time:5 box jump-overs (24/30 in)5 hang power cleans (155/225 lb) PureFit 5 Rds: 10 calories10 box step-ups10 DB hang power cleans   

WOD AMPRAP x 8min 5 devils press 7 pistol/one leg assisted squat (each leg) 9 gorilla rows (each arm) 20 abmat sit-ups Rest 2:00 AMRAP x 8min 5 heavy deadlifts 7 weighted step-ups (each leg) 9 DB bench/floor press 20 Russian twists Optional Finisher: 800 meters Purefit: AMPRAP x 8min 5 devils press 7 one […]