CFCody WOD 21-15-9 Calories Push Press (115/75)(75/55) rest 1 min 9-15-21 Calories Overhead Squats (115/75)(75/55) Running Options 21 calories = 400 meters 15 calories = 200 meters 9 calories = 100 meters PureFit WOD 21-15-9 Calories DB Push Press -rest 1 min- 9-15-21 Calories PVC pipe OHS or Goblet squats Running Options 21 calories = 400 […]

CFCody WOD 0-10 min: Run 1200 meters + Max Rounds of “Cindy” (5 pull up, 10 push up, 15 squats) 10-20 min: Run 1200 meters + Max Rep Power Clean (185/125)(135/95) 20-30 min: Run 1200 meters + Max Rep Burpee Box Jumps Notes: Goal is to hold 7 min miles or less for each interval. If you […]

CFCody WOD Teams of 2: 150 Wall Balls 100 Burpees 50 KB DL 800m Run *One person working at a time.  Complete the run together.

CFCody WOD For Time: 40/35 Calories/800m Run 20 DB Squat Clean 20 Box Jump Overs 30 HSPU 20 Box Jump Overs 20 DB Squat Clean 40/35 Calories/800m Run PureFit: For Time: 20 Calories 20 DB Power Cleans 20 Box Step Ups 20 Push-Ups 10 Box Step Ups 10 Dball Squat Clean (70/50) 10 Calories

Push Jerk 1-1-1-1-1-1 For Time: -Mile Run Accessory Work: 400 meter Double KB Farmers Carry (53’s/35’s) PureFit: 3 Rds 200m 15 KBS 100m Double KB Farmers Carry