WOD D.T. 5 Rounds of 12 Deadlift (155/105)(scaled 105/75) 9 Hang Power Clean 6 Push Jerk Goal: Sub 10 min Optional accessory work 400m walk with med ball hold (bear hug in front of body) PUREFIT 5 Rounds of 12 KB Deadlift 9 DB Hang Power Clean 6 DB Push Jerk Optional accessory work 200m walk […]

WOD Barbell or DB row 5-5-5-5-5 *sets of 5 should be heavy for you, not so heavy that you fail 4 Rounds 10 Tempo Push Up (:03sec down, :03sec up) :30sec each side Starfish Plank 20 Superman 20 Russian Twist *this WOD has an emphasis on quality of movement vs. speed PUREFIT 5-5-5-5 DB Rows […]

CFCody Team WOD Teams of 2: 5 Rounds: 1 min KBS (70/55)(55/35) 1 min burpee box jump overs 1 min T2B/Med Ball sit ups/weighted sit up 1 min Hang Power Clean (115/85)(95/65) 1 min Calorie row/ski/bike *Teammates will alternate movements, one person working at a time.

CFCody WOD Strength (20 min) Deadlift 5-5-3-3-3 Conditioning AMRAP 12 min 3 Squat Clean (185/135)(115/75) 6 Bar Facing Burpee 9 Wall Ball (20/14) Goal: 8+ Rounds PureFit WOD AMRAP 12 min 3 DB or Med Ball Squat Clean 6 Burpee over DB 9 Wall Ball (20/14)  

CFCody WOD 2 Rounds 20 Alternating DB Snatch (50/35) 100′ weighted Lunge (50/35) 5 Rope Climb 20 Alternating DB Snatch 100′ weighted Lunge Goal: Sub 16 min Lunges: can hold 1 or 2 KB/DB.  Carry Overhead, front rack, suitcase….switch as needed. Rope Climb Subs 25 Knees to Elbows 5 Wall Walks 10 strict pull ups PureFit […]