WOD 12 min AMRAP of: 12 Abmat sit-ups 7 Power cleans 155/105, 95/65 5 Push jerks 155/105, 95/65 TEST 1,000m row PUREFIT 10 min AMRAP: 12 Abmat situp/weighted situps 10 SlamBalls 8 DB Press TEST 1,000m Row  

WOD For time: 800m run/row/ski 30 kb swings 70/55, 55/35 30 kb goblet lunges 70/55, 55/35 400m run/row/ski 15 kb swings 70/55, 55/35 15 kb goblet lunges 70/55, 55/35 TEST 1 set max strict push-ups PUREFIT For time: 800m run/row/ski 20 kb swings 20 lunges 400m run/row/ski 20 kb swings 20 lunges 200m run/row/ski  

CFCody Team WOD 14 Rounds: 5 Power Snatch (115/75)(85/55) 6 OHS (115/75)(85/55) 7 Pull ups 100 meter run/row/ski/bike (10/8) cals *teammate 1 completes p. Snatch, OHS, & pull ups….when they begin their 100m, teammate 2 may begin their P. Snatch, OHS, & Pull ups.  Teammate 1 may start their next round when teammate 2 begins their […]

CFCody WOD 5 Rounds: 3 Squat cleans (205/135)(185/105) 15 KBS (55/35)(35/25) Midline: Not for time 16 Turkish Get ups (8 each side) PureFit WOD 4-5 Rounds: 10 med ball cleans 15 KBS 20 med ball sit ups 150 meter row/ski

CFCody WOD ‘Ellen’ 3rds: 20 Burpees 21 DB snatches (50/35) 12 DB Thrusters (50/35) RX = 1 DB for Snatches, 2 DB for thrusters *This is a new ‘Girl’ WOD and will be re-tested.  Make sure to record your time on the board. Good Luck! PureFit WOD ‘Ellen’ 3rds: 20 Burpees 21 DB snatches 12 […]