CFCody WOD 12 min AMRAP: 12 Overhead Squats (115/75)(85/55) 12 Pull-ups 12 Front Rack Reverse Lunges (115/75)(85/55) PureFit WOD 12 min AMRAP: 12 DB/KB Front Squats 10 Pull-ups 8 Lunges* *can use weight for lunges

Active Recovery Day! Optional WOD Buy In: 500 meter row/Ski/Bike (25/20) 25 Wall Ball 5 KettleBell Swings 20 Wall Ball 10 KBS 15 Wall Ball 15 KBS 10 Wall Ball 20 KBS 5 Wall Ball 25 KBS  

CFCody WOD Every 2 min complete: Hang Squat Clean 2-2-2-2 Power Clean 3-3-3-3 Front Squat 4-4-4-4 *With a 2 min clock complete 2 Hang Sq. Clean. Add weight then go again at the top of 4 min..continue this pattern through the Hang Sq. Cleans, Power Cleans, and Front Squats.   Front Squats must be taken from […]

CFCody WOD 5 Rounds for Time: 7 Power Snatch (135/95)(115/75) 10 Front Rack DB/KB Step ups (70/55)(55/35)*(24/20)box 12 Burpees over the bar *Can use 1 or 2 DB/KB for step ups Goal: sub 20 min PureFit WOD 4-5 Rounds: 8 Alternating DB/KB snatch 10 Burpees over DB/KB* 12 weighted step ups** *can jump or step over […]

WOD In teams of 2 30 min AMRAP of: 200m row/run/ski 7 pull ups 7 overhead squats 75/55 *partners take turns completing a full round