CFCody WOD 3 Rounds:15 Deadlifts (135/95)(95/65)15 T2B/K2E/Weighted sit ups 3 Rounds:12 Front Squats (135/95)(95/65)12 Pull ups/Bar or DB Bent over rows/ring rows 3 Rounds:9 Shoulder 2 Overhead (135/95)(95/65)9 Bar Muscle ups/C2B pull ups/Pull ups -18min time cap- Goals -Take 10 mins to work on drills/skill/prep necessary to complete your goal. PureFit WOD 3 Rounds:12 KB […]

CFCody WOD Part 1:75 Power Snatch (75/55)-On the min, Starting with 0:00, complete 30 double Unders/45 single unders.-Goal is to complete Double unders within :30-:40sec. Adjust reps to as needed. Directly into… Part 2:with a 7 min clock Build to a heavy Power Snatch orconditioning:Bike/Rower/Ski erg6 sets::30sec Fast pace:45sec moderate pace PureFit WOD Part 1:75 […]

Team WOD (teams of 3)3 rounds of:39 Thrusters (95/65)400m Team Run/Row100 Slam Ball1 Minute Team Dead Hang Hold(accumulate a minute, 1 partner drops every teammate drops)30 Bar Over Burpees30 Deadlifts (185/135)

WOD3 Rounds for Time:9 Squat Snatch (155/105)(135/95)(95/65)15 Bar-Facing Burpees21 Toes to Bar PUREFIT4 Rounds for Time:9 Goblet Squats12 Burpees15 Knee UPs/ Situps/ weighted situps

Strength – Deadlift Warm Up Sets; 40% x 5 reps, 50% x 5 reps, 60% x 3 repsWorking Sets; 65% x 5 reps, 75% x 5 reps, 85% x 5+ reps WODOn the minute for 10 minutes:6 Chest to Bar Pull-Ups/Pull-Ups/Ring Rows6 Box Jump OversMax DB Snatch (50/35) PUREFIT Strength: 8-6-4-3-2-1-1-1 Deadlift, working to a […]