WOD 4 rounds for time: 7 Hang squat clean & jerks 155/105, 115/85 10 Ring dips FINISHER 3 Rounds: 10 Strict K2E or T2B 20 Russian Twists with KB/Medball PUREFIT 4 Rounds: 7 Medball Hang Squat Cleans 10 Dips on Box 200 M Row/Run/Ski FINISHER 3 Rounds: 10 Strict K2E 20 Russian Twists with KB/Medball […]

STRENGTH:  5-5-5-5   Deadlift, Building to Bodyweight or slightly over WOD “Christine” 3 rounds for time of: 500M row 12 Deadlifts (your bodyweight) 21 Box Jumps 20″ box PUREFIT “Christine-ish” 3 Rounds for time: 500M Row 12 KB/DB Deadlifts 21 Step Ups

Team WOD 30 min AMRAP: 120 Calorie Row 100 Wall Balls 80 Box Jump Overs (24/20) 60 T2B/weight sit ups/GHD 40 HSPU/push ups/seated DB press 20 Bar Muscle ups/burpee pull ups *Split reps up however between your teammate.  One person working at a time.

CFCody WOD Strength: Every 2 min x 10min: 1 Power Clean + 1 Push Jerk + 1 Squat Clean + 1 Push Jerk *add weight each set is possible. Conditioning  12 min AMRAP: 10 DB push Press (50/35)(35/25) 10 DB Goblet Step ups (24/20 box) (50/35)(35/25) 100 meter run/row PureFit WOD Strength/skill Every 1min x 7min: […]

CFCody WOD 15-12-9-6 Calories Front Squat (155/105)(135/85) HSPU/Push ups *Run 200 meter after each set. PureFit WOD 15-12-9-6 Calories DB Front Squat Push ups *Run 200 meter after each set.