CFCody WOD 20 min AMRAP:1 Power Clean (185/135)(135/95)1 ring/bar Muscle up100m Run/Row/Ski/Bike (10/8)2 Power Cleans2 Ring/bar Muscle ups100 m run3 PC3 MU100m run….continue adding 1 rep for 20mins. Muscle Up SubstitutionsStrict Pull upsRing/Bar DipsDevil Press PureFit WOD 15 min AMRAP:1 DB or Med Ball Power Clean 1 Pull up/Ring row/DB rows100m Run/Row/Ski/Bike (10/8)2 DB/med ball […]

Team WOD (teams of 2) For Time (1 teammate works at a time)1 Mile Row100 Push Ups1 Mile Run100 Thrusters (45/35)1 Mile Row

StrengthDeadlift: Build to a Heavy Set of 10 Reps WODFor Time (25 Minute Cap):15-12-9-6Deadlifts (225/155, 155/105)Calories (add 4 to each, 19-16-13-10)Directly into…6-9-12-15Toes to BarCalories (add 4 to each, 10-13-16-19) PUREFIT Strength: Deadlift- build to a heavy set of 10 WOD15-12-9-6Suitcase DeadliftsCaloriesDirectly into…6-9-12-15Bar Knee UPs/situpsCalories

StrengthStrict Press: Build to a Heavy Set of 20 Reps WODAMRAP 18:100 Wallballs (20/14, 14/10)80 DB Snatch (50/35, 35/20)60 Box Jump (24/20)40 Double DB Push Press (50’s/35’s, 35’s/20’s)Max Calorie Row PUREFIT Strength: Strict DB press, build to heavy set of 15-20 reps WODAMRAP 18:60 Wallball50 Alternating DB Snatch40 Reverse Lunge30 DB Push Press20 Ring RowsMax […]

Open Gym Times: 5:30-6:30 am & 5:30-6:30 pm WOD 5 Rounds For Time:60 Double Unders9 Hang Power Cleans (155/105)1-2-3-4-5 Rope Climbs *Rest 1 Minute After Each Round