CFCody WOD Strength/Barbell warm upWith a 8min Running ClockBuild to a Heavy 5rep Power Clean-Goal is to build heavier than workout weight. For Time: 50 Power Cleans (155/105)(115/75)300 Double Unders/450 Single unders (6:00 min cap here)1 mile run/2000m Row/1600m Ski/4000m bike -no partitioning. Must complete all Power cleans then move on to Double unders…. -25min […]

Teams of 2:P1: Row (your choice on meters)(Pace Setter)P2: 10 DB Single Arm Power Snatch+ 7 Box Jumps (rest with remaining time of P1’s row)WOD is complete when the team reaches 5000m’s

“GOAT DAY” EMOM 20:Minute 1: Movement 1Minute 2: Movement 2 *You set the Movements and Rep Scheme. PureFit “GOAT DAY” EMOM 20:Minute 1: Movement 1Minute 2: Movement 2 *You set the Movements and Rep Scheme.

PART 1: BACK SQUATBuild to Heavy Set of 10Back Squats *Score = Heaviest Load PART 2: “SHOT CLOCK”AMRAP 12:1 Ring Muscle-up/Bar Muscle-up/C2B/Pull-Up15 Wall Balls (20/14)2 Ring Muscle-ups/Bar Muscle-up/C2B/Pull-Up15 Wall Balls (20/14)3 Ring Muscle-ups/Bar Muscle-up/C2B/Pull-Up15 Wall Balls (20/14)…[Add 1 Ring Muscle-up Each Round] PureFit: 4 Sets AMRAP 4:5 Ring Row7 Push-Ups9 Wall Balls Rest 1min between […]

5:30am Class 5:30pm Open Gym WOD Grace 30 Clean and Jerks (134/95) —OR— On the 0:00…”Wise Men” AMRAP 3:3 Power Cleans3 Front Squats3 Push JerksBarbell – 135 / 95 lb … Rest 3:00 AMRAP 3:3 Power Cleans3 Front Squats3 Push JerksBarbell – 155 / 105 lb Rest 3:00 AMRAP 3:3 Power Cleans3 Front Squats3 Push […]