CFCody WOD Strength – Overhead Squat1 Rep Max 2 Rounds For Time:21 OHS (115/85)(95/65)150 Double Unders/225 Single Unders/24 Cal Bike900m Row/ski/750m Run PureFit WOD 4 Rounds:12 Banded OHS/DB Squats60 Single Unders/200m run/12 Calories300m Row/ski/... Continue Reading

Team WOD (Teams of 3) AMRAP 25:60 Calorie Bike45 Burpee Box Jumps (24/20)30 Power Snatch (115/85) 3 Men: 60 Calories2 Men, 1 Woman: 55 Calories2 Women, 1 Man: 50 Calories3 Women: 45 Calories

Clean & Jerk10 Rep Max WOD AMRAP 12:2 Squat Cleans* (135/95)(95/65)40 Double Unders8 Toes to Bar *Add 2 Squat Cleans Every Round PUREFIT AMRAP 12:2 DB Squat Cleans40 Single Jumps8 Knees to Elbows/weighted situps *add 2 squat cleans every Round Finishe... Continue Reading

WOD 10 Rounds For Time:8 Deadlifts (185/135)(135/95)6 Strict Ring Dips4 Strict Pull-Ups200m Run PUREFIT8 Rounds For Time:8 Deadlifts6 Box Dips4 Pullups/Ring rows200m Run

Open Gym Times: 5:00 a.m. – 6:00 a.m. & 5:30 p.m. Optional WOD Push Press1 Rep Max WOD For Time:10-20-30 Thrusters (95/65)(75/55)15-25-35 Bar-Facing Burpees