CFCody WOD AMRAP 10 min 500 Row meters/ 400 meter run 25 Alt DB Snatch (50/35) rest 3 min AMRAP 10 min 500 meters Row/400 meter run 25 One Arm DB step back lunges (50/35) PureFit WOD AMRAP x 10 min 400 Meter row/run 20 alternating DB Snatch rest 3 min AMRAP x 10 min 400 […]

CFCody WOD Deadlift Find a heavy set of 3 in 20 min Conditioning 21-15-9 Power Clean (135/95) Push Jerk (135/95) Cal Row/ski/bike run options 400 300 200 PureFit WOD 21-15-12-9 Medicine Ball Cleans DB push press Cal row/ski/bike run options 400 300 200 100 Midline Add On 1- 12 russian twists 2- :30 sec Plank […]

Teams of 2: While 1 partner is working the other holds a plank 150 Wall Ball 150 Push-ups 150 Sit-ups

CFC 4 sets of 3:00 *1:00 rest between sets 200m run 10 Box Jumps 24/20 With Time left: Max Devil’s Press PureFit: 4 sets of 3:00 *1:00 rest between sets 100m run 10 Box step-ups With Time left: Max Burpees

CFCody WOD Nutrition WOD – Re-Test 10 min Clock complete: 1 mile run -rest 2 min- 10 min AMRAP of Cindy: 5 pull ups 10 push ups 15 Squats -compare with original scorecard and make sure to complete this EXACTLY the same way as you did the first time. PureFit WOD Nutrition WOD – Re-test […]