WOD For reps:3:00 of pull-ups/ring rows3:00 of push-ups/hand-elevated push-ups3:00 of sit-ups3:00 of air squats PUREFIT For Reps:2:00 Pullups/ringrows2:00 Situps2:00 Pushups2:00 Air Squats2:00 Plank

WOD For Time:60/75-cal row 21 push jerks (95/135 lb)(65/95 lb)(35/45 lb)60/75-cal row 15 push jerks (125/185 lb)(75/115 lb)(35/45 lb)60/75-cal row9 push jerks (155/225 lb)(95/135 lb)(55/65 lb) *Build to heaviest load in the warm-up to assess how heavy you... Continue Reading

CFCody Team WOD Team of 2-4: (Waterfall style)30 min AMRAP:10 Calories10 Slam Balls10 Deadlifts (225/155)(185/135)10 Burpees1 rope climbs Waterfall style = follow behind your teammate, you may not pass them or start the next movement until they are done.Â... Continue Reading

CFCody WOD 12 min AMRAP:50 Thrusters (95/65)50 T2B/weighted sit ups50 Box Jumps (24/20)50 Ring Dips/box dips/ push ups PureFit WOD 12 min AMRAP:25 DB Thrusters25 knee raises/med ball sit ups25 Box Jumps25 box dips  

CFCody WOD 20 min AMRAP:400m Run/Row/ski/bike (24/20)25 Double Unders/40 single unders400m Run50 Double Unders400m Run75 Double Unders400m Run 100 Double Unders….Add 25 Double Unders/40 single unders each rounds PureFit WOD 18min AMRAP:100m row40 s... Continue Reading