Strength:  Back Squat    Build to 5 rep set (3 second descent) WOD:    AMRAP 12       7 DB front squats (50/35)       7 box jumps (24/20) *3 burpees every minute, starting at 0:00 PureFit: Strength:  Goblet Squat:  Build to a 5 rep set (3 sec descent) WOD: AMRAP  x 12 […]

Strength    Oly complex: 5 sets       1 Power clean       2 Hang power cleans       3 Jerks -rest 1:30 b/n sets- WOD    5 clean & jerks (135/95)    200m run    10 clean & jerks (135/95)    400m run    20 clean & jerks (135/95)    800m […]

Team of 2: 6 rounds: 15 cal row/bike 7 clean & jerks (95/135) -partner 1  starts on rower, as soon as they finish partner 2 jumps on and partner 1 starts clean & jerks. Continue this format till all 6 rounds are complete rest 3 min 6 rounds: 200 meter run 7 power snatches (65/95) […]

CFCody WOD 6 rounds, each for time: Every 3 min complete: 400 meter run 12 toes to bar/med ball sit ups PureFit WOD Strength/skill –DB bench press 3 set of: 12 DB bench press -rest 1:00 b/w sets Conditioning 2 rounds for time: 25 KB deadlifts 20 step ups 15 DB push press 10 burpees […]

CFCody WOD Strength/Skill – touch n go Deadlift in 10min build to a set of 3 TNG Deadlifts -3 sec descent and TNG from floor. Conditioning 18 min AMRAP: 5 bar facing burpees 10 Deadlifts (155/225) 45 double unders PureFit WOD EMOM X 12: min 1- 8 DB walking Lunges min 2- 8 cals on […]