CFCody WOD 16min AMRAP:5 Box step ups (20/24)10 weighted sit ups3 Bar Muscle ups*add 5 step each round*use same box height you plan on using for CHAD1000X Bar Muscle up progressionJumping Bar Muscle upsBanded Bar Muscle upsChest 2 bar pull upsstrict pull ups Chad1000X WOD prep400m DB Carry (35s/53s)-You choose how to carry the DBs.  […]

Team WODOn a 30:00 clock with a partner:Machine of choice for distance– Trade off as desired.– Starting at :00 and again every 2:00 partners each perform 10 burpees together.

WOD5 x 4:00 rounds:30 Russian KB swings (35/55 lb)(25/35)Max-cal row– Rest 1:00 between rounds.– Score is total calories. PUREFIT4 x 4:00 rounds:30 Russian KBSMax calorie Row-rest 1:00 between rounds

WOD3 rounds for time:15 push presses (95/135 lb)15 toes-to-bars Chad 1000x prep(150) 20″ box step ups (35/45)(20/30)(or no weight)   PUREFIT 4 Rounds for time:12 Box Strict Press10 Knees to Elbows/Situps4 Shuttle Lengths:30 Plank Finisher: Chad 1000x prep

Open gym 5:30 a.m. – 6:30 a.m. & 5:30 p.m. – 6:30 p.m.WOD21-15-9 reps for time:Hang power snatches (65/95 lb)(45/65)(35/45)Overhead squatsPost-workout:EMOM 8:2 hang power snatches– Build in load as mechanics allow.