CFCody WOD EMOM x 18:Min 1: 6 Power Cleans (105/155)(75/115)Min 2: 9/12 CaloriesMin 3: Strict Cindy Strict Cindy =5 Strict Pull ups10 Push ups15 squats-If you are unable to maintain 5-10-15, reduce reps to 3-6-9. *Advance Athletes – Add 10-15lbs to ... Continue Reading

PARTNER WOD8 rounds with a partner:400-m runMax-calorie row– One partner runs while the other rows for max calories. Athletes switch when the runner returns. Each partner will run and row four times. Finisher 100 medicine ball sit-ups with a partner

WOD5 rounds for time:440-m row10 box jumps (24/30 in)(20/24 in)10 deadlifts (185/275 lb)(95/135 lb)10 wall-ball shots (14/20 lb)(10/14 lb)– 25:00 time cap. PUREFIT4 Rounds for Time400M Row/Run/Ski10 Step Ups10 Suitcase Deadlifts10 Wallball-20 min time c... Continue Reading

WODFor time:21-15-9Handstand push-ups (scale; reps, pike push-ups, db shoulder press)Hang squat cleans (75/115 lb)(65/95 lb)(35/45 lb) Pre-workoutEMOM 6:2 hang squat cleans– Build to a heavy set of 2 PUREFIT15 Min AMRAP10 DB Press10 DB/Medball Hang squa... Continue Reading

WOD7 rounds for time:200-m run10 DB box step-overs (20/35 lb) (20/24 in)– Use two dumbbells. Post-workoutAccumulate:25 strict pull-ups– Advanced athletes add load.