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

WOD 4 rounds for time: 24 Russian kettlebell swings 55/35 12 one arm kb row on each arm 100m single arm kb overhead carry 200m run/row/ski PUREFIT 4 rounds for time: 20 Russian KBS 10 one arm KB row on each arm 100m single arm kb overhead carry 200m run/row/ski

WOD Plank hold for 6 mins Every time you break, complete: 800m run/row/ski 30 Lunges If you can hold a 6 minute plank with good form without breaking, then once plank is completed you complete one round of 800m, 30 lunges. PUREFIT Plank hold 3-5 MIN (choose plank time according to your plank level) Every […]