CFCody Team WOD For time: Buy in: 400 Meter or 20/24 Cal. (done together) 10 rounds: “I go You go” complete a full round before partner goes ( 5 rounds each) 9 T2B/ weighted Sit-ups6 Hang Cleans3 Front Squats  Buy Out: 400 Meters or 20/24 Cal (done together) Can use Barbell or DBs Barbell Wt: (95/135)(65/95)(35/45)DB […]

TEAM WODAMRAP 20:10 walking lunges10 sit-ups10 box jumps (20/24 in)*partner 1 completes an entire round while partner 2 rests, then switch

WODFor time:60 burpees50 wall-ball shots (14/20 lb)(9/10 ft)40 thrusters (35/45 lb)30 toes-to-bars20 pull-ups/banded pull-ups/ring rows10 chest-to-bar pull-ups/pull-ups/jumping pull-ups PUREFITFor Time:50 burpees/updowns45 wallball40 updowns35 DB thrusters30 knees 2 elbows/medball situps25 Ringrows20 DB rows

WOD5 rounds for reps of:AMRAP 5:900/1,000-m rowMax shuttle runs– Rest 1:00 between AMRAPs.– 1 shuttle run is 25 ft down and back. PUREFIT4 Rounds for reps:600-800m (no longer than 4:00)max KBS-rest 1 min-

WODFor time:Buy in: 800m run/row/ski bike 40/48 calsthen…1:00 L-sit hold200-m KB farmers carry (35/53 lb)300 double-unders200-m farmers carry (35/53 lb)1:00 L-sit hold PUREFIT Buy in: 800mthen…1:00 plank or L-sit200m farmers carry200-300 Singles or 400m200m farmers carry1:00 plank or L-sit