CFCody WOD 4 Rounds for MAX reps: min 1: bike/ski/row for cal/200 meter run min 2: Handstand Push Ups/ push ups min 3: Deadlifts (225/155) min 4: slam balls (30/20) -rest 1 min between rounds- *Find a rep scheme you can maintain PureFit WOD 4 Rounds for MAX reps: min 1: bike/ski/row for cal min 2: push […]

CFCody WOD AMRAP x 8 min: 300 meter run/row/ski 10 Hang Power clean (135/115)(115/85) 8 Box Jump overs -rest 1 min- AMRAP X 6 min: 200 meter run/row/ski 8 Hang Power cleans (135/115)(115/85) 6 Box jump overs -rest 1 min- AMRAP x 4 min: 100 meter run/row/ski 6 Hang Power cleans (135/115)(115/85) 4 box jump overs […]

Team WOD: 100 calories (you choose bike/ski/row) 100 Push-ups 100-50′ shuttle runs 100 Sit-ups *Every min on the min both partners do 5 burpees *  Partners can work at the same time or one at a time

19.5 33-27-21-15-9 Thrusters 95/65 C2B Pull-ups *20 min. Time Cap

EMOM x 10 Min 1: Row/Ski/Bike at moderate pace Min 2: AMRAP 4 Wallballs + 4 Box Jumps EMOM x 10 Min 1: Row/Ski/Bike at moderate pace Min 2:  AMRAP 4 Pull-ups + 4 DB Ground to Over Head (alternate arms) PureFit: EMOM x 10 Min 1: Row/Ski/Bike at moderate pace Min 2: AMRAP 4 […]