CFCody WOD AMRAP 7 min Run 800 meters Max Rep Hang Squat Clean in remaining time (155/105) Midline 3 Sets: 21 Rower/slider Pike ups 15 weighted sit-ups/GHD 9 strict T2B/V-ups PureFit WOD Partner WOD 10 Wall Ball Sprint 10 Box Jumps Sprint 10 slam Ball 4-5 rounds Each (8-10rds total)

CFCody WOD “The Seven” 7 Rounds of: 7 HSPU 7 Thruster (135/95) 7 Knees to Elbow 7 Deadlift (245/165) 7 Burpee 7 KB Swing (70/53) 7 Pull Up 30 min time cap PureFit WOD 4-5 rounds of: 7 Push ups 7 KB/DB Thruster 7 med ball sit ups 7 KB Deadlift 7 Burpee 7 KB Swing […]

Rest Day! Optional WOD 18 min AMRAP: 400 Meter run/row/ski 2 rope climbs/6 strict T2B/K2E 6 SumoDeadlift High Pulls (115/85)(85/55) 12 alternating pistols/KB goblet squats  

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 […]