WOD (By yourself or with a partner) AMRAP 25:150 double-unders/150 single-unders50 Ab-Mat Sit-Ups15 power cleans (125/185 lb)(95/135 lb)(35/45 lb) PUREFIT AMRAP 20:100 Single Jumps/200 M 30 Abmat Situps15 DB Cleans/medball cleans

WOD – MURPH PREP 10:00 EMOM:Cindy3 Pull-Ups6 Push-Ups9 Squats*add 1 rep each round, not to exceed Cindy -2:00 Rest- 10:00 EMOM:150m Sprint / (4) 50ft Shuttles PUREFIT 8:00 EMOM:Cindy3 Pull-Ups/Ring Rows6 Push-Ups9 Squats*add 1 rep each round, not to... Continue Reading

CFCody Team WOD Teams of 2For Time:40 Burpees150 Double Unders/225 single unders40 Left Arm DB Snatch (25/35)40 Right Arm DB Snatch400m Run/500m Row/Bike (20/24)80 Single Arm OH DB Lunges400m Run/500m Row/Bike (20/24)40 Left Arm DB Snatch40 Right Arm DB S... Continue Reading

CFCody WOD 3 sets:9-7-5Deadlift (125/185)(95/135)Hang Power CleansFront Squat -rest 3 min b/t sets- FinisherNot for time:50 Good mornings-You choose load PureFit WOD 15-12-9-6-3DB DeadliftsDB Hang Power CleansDB Front Squats FinisherTABATA x 4minBanded Go... Continue Reading

CFCody WOD Skill Practice10min ClockHandstand/Handstand Walk Practice 14min AMRAP:3-6-9-12…T2B/K2E/V-ups/weighted Sit ups1-2-3-4…Wall Walks Wall Walk progressionShorten distanceInchworm + Push upBear Crawl (25ft = 1)14 Plank shoulder taps = 1 ... Continue Reading