CFCody WOD AMRAP 12 min 3-6-9-12-15… Cal Row Front Squat (135/95)(95/65) Notes: If you get through the round of 21 reps stop and log the workout “For Time” SUB for Calories if sharing if a problem -10ft Shuttle sprints (same reps as calories) -10-15-20-25-30-35-40-45-50…double unders PureFit WOD AMRAP 12 min 3-6-9-12-15… Cal Row DB/KB Front Squat […]

CFCody WOD Strength (12-15 min) Power Clean *Build Up to a heavy single for the day, heavier than workout weight Conditioning 10 Rounds of: 1 Clean and Jerk (225/135)(185/105) 2 Ring/Bar Muscle Up, C2B pull up, strict pull up, kipping pull up 3 Box Jump (30/24)(24/16) 4 Bar Facing Burpee *17 min Goal PureFit WOD […]

Kelly (Teams of 2: break up WOD however you want) Run 400 meters 30 box jumps, 24-inch box 30 wall-ball shots, 20-lb. ball 5 rounds for time

For Time 125 DU’s/40 Cals 20 Front Squat (205/135) *from ground 75 DU’s/20 Cals 10 Front Squat (205/135) Finisher-400 M Waiter’s carry, switch arms as needed. Weight of your choice.   PureFit: 30 Cal 25 KB Goblet Squats 20 Cal 15 KB Goblet Squats 10 Cal 5 Goblet Squat Finisher-400 M Waiter’s carry, switch arms […]

Coffland Hang from a pull-up bar for 6 minutes: Each time you drop from the bar, perform: 800-m run 30 push-ups *If you can not hang from a bar, use the rings in a ring row position.  Every 1:30 min. do the run and push-ups. PureFit Coffland Hang from a pull-up bar for 3-5 minutes: […]