CFCody WOD 100 DB Box Step over * *EMOM perform 3 DB/KB clean & jerks (35/25). Take clean & jerks from the floor. The goal is to use 2 DB/KB. If using 1, perform 2 clean & jerks on each side EMOM. Goal = Sub 15 min *Use a Box height that allows you to […]

CFCody WOD 10 min AMRAP: 10 Cal row/ski/bike/200 m run 10 KBS (70/55)(55/35) 10 Push Press (95/65) rest 3 min 10 min AMRAP: 10 Cal row/ski/bike/200 m run 10 Deadlifts (225/155)(205/105) 10 Toes 2 Bar/weighted sit up/med ball sit up PureFit WOD 8 min AMRAP: 10 Cal row/ski/bike/200 m run 10 KBS 10 DB Push […]

“Anna” For Time (with a Partner) 1 mile Run 90 Box Jump Overs (24/20 in) 80 Kettlebell Swings (55/35 lb) 70 Burpees 60 Wall Ball Shots (20/14 lb) 50 Plate Overhead Lunges (35/25 lb) 40 Toes-to-Bars 30 Kettlebell Snatches (55/35 lb) 20 Pull-Ups 1 mile Run Repeat back up the ladder to the top. Wear […]

WOD For time: 21 Sumo Deadlift High Pulls 95/65 100m kb/db Farmers Carry 55/35 15 SDLHP 95/65 100m kb/db Farmers Carry 55/35 9 SDLHP 95/65 100m kb/db Farmers Carry 55/35 FINISHER 3 Rounds: 1 Min Plank :45 Left Star Plank :45 Right Star Plank PUREFIT For time: 15 Sumo Deadlift High Pulls 100m kb/db Farmers […]

Strength Take 10 minutes to work up to a “heavy” clean and jerk (heavy meaning 80% or more of your max) WOD 3 rounds, 1 minute at each station of: Push press 95/65 Box Jump 24/20 Bike/ski/row for calories Rest 1 minute PUREFIT 3-4 rounds, 1 minute at each station of: DB Push press Box […]