WOD 10  min AMRAP of: 7 Deadlifts (275/185)(185/125) 9 Push-Ups then 1-2 rounds of: 1:00 at each position Superman Left Plank Right Plank Plank PureFit 10  min AMRAP of: 7 Deadlifts 7 Push-Ups then 2 rounds of: :30 at each position Superman Left Plank Right Plank Plank

WOD 8 rounds for time of: 5 Hang power snatch (135/95)(95/65) 7 Weighted sit-ups 9 Box Jumps (30/24)(24/20) PureFit 5-7 Rounds for time: 5 KBS 7 Weighted sti-ups 9 Box StepUps

Team WOD – teams of 2 For Time: 200 m run/row/ski/bike (12/10) cals 50 Slam Balls 400 m run/row/ski/bike (25/20) cals 50 Slam Balls 50 Box Jumps 400 m run/row/ski/bike (25/20) cals 50 Slam Balls 50 box jumps 50 DB Snatches (55/35)(35/25) 200 m run/row/ski/bike (12/10) cals 50 Slam Balls 50 box jumps 50 DB Snatches (55/35)(35/25) 50 OH walking […]

Open WOD 21.3 For total time: 15 front squats 30 toes-to-bars 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 chest-to-bar pull-ups 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 bar muscle-ups 15 thrusters Workout 21.4 begins immediately upon completing or reaching the time cap for […]

CFCody WOD 5-7 rounds: 7 clean & jerks (135/95)(95/65) 7 burpees over the bar 35 double unders/70 single unders -60 rest after each set-   PureFit WOD 4-6 rounds: 7 DB clean & jerks 7 up downs/ burpees 35 single unders -rest 60 sec after each set-