CFCody WOD EMOM x 16: Min 1: 5 Power Snatch (135/95)(95/65) MIn 2: 200 m run/row/ski Min 3: 15 slam balls Min 4: 60 Double Unders/120 Single unders   PureFit WOD EMOM x 16: Min 1: 12 DB Alternating Snatch Min 2: 200 m row/ski/run Min 3: 5-10 pull ups/ring rows Min 4: 40 single […]

CFCody WOD 5 sets of: 15 calorie row/ski/bike/200 m run 18 T2B/med ball sit up/weighted sit up 20 Wall Ball (20/14) 14 DB Overhead walking lunge * -rest 90 sec b/t sets- *Can use 1 or 2 DB for lunges PureFit WOD 4 sets of: 12 cal row/ski/bike/200 m run 15 med ball sit up […]

Partner WOD 400m run/row/ski 40 SDLHP 95/65, 75/55 40 V-Ups 400m run/row/ski 40 Power Snatch 95/65, 75/55 40 Supermans 400 m run/row/ski 40 Hang Clean 95/65, 75/55 40 Dead Bugs 400 m run/row/ski *You and your partner complete the 400m together and then share the 40 reps.  Cut reps in 1/2 if individual.

WOD 15 min AMRAP 7 Push press (95/65) (75/55) 14 cals or 200m run 21 Russian twists (you choose kb weight) 28 double unders Finisher:  400m single waiters or farmers carry, switch hands as needed PUREFIT 12 min AMRAP 7 Push Press 14 Cal or 200m run 21 Russian twists 28 single jumps Finisher:  200m […]

WOD 4 min AMRAP 10 DL (225/185) (185/155) 10 Box Jump 24/20 -2 min rest 4 min AMRAP 10 goblet squats 55/35 10 Burpees -2 min rest 4 min AMRAP 10 box step ups 10 sit ups PUREFIT 3 min AMRAP 10 DL 10 Step Up -1 min rest 3 min AMRAP 10 goblet squats […]