WOD 5 Rounds For Time (30 Minute Cap):60 Double Unders400 Meter Run OR 500m Row/Ski20 Alternating DB Snatches (50/35)(35/25) *Rest 2 Minutes Between Rounds PUREFIT 5 Rounds for Time (25 min cap)60 single jumps300 M Run/Row/Ski16 Alternating DB Snatch*Rest... Continue Reading

Front Squat10 Rep Max (warm up with sets of 5) “Bergeron Beep Test”On the Minute For Max Rounds:7 Thrusters (75/55)7 Burpees7 Pull-Ups *Thruster weight should allow all sets to be unbroken*Pull-Ups variation should be something you could compl... Continue Reading

Team WOD Teams of 2:25 min AMRAP:400m Run Together4 Rounds of Macho man-one person working at a time on macho man- Macho Man =3 Power Cleans(135/95)(95/65)3 Front Squats3 Push Jerks

CFCody WOD Strength – Barbel ComplexPower Snatch – Hang Snatch -Build to a Heavy- WOD14min AMRAP:2 Rope Climbs4 Burpee Box Jumps8 Alternating DB Snatch (70/50)(50/35)(35/20) Rope Climb Subs2 Renegade Rows = 1 Climb2 Devils Press = 1 Climb2 Lay... Continue Reading

CFCody WOD 1000m – 800m – 600m – 400m – 200m Run/Row/Ski50 – 40 – 30 – 20 – 10 Wall Balls (20/14) Bike cals48 – 38 – 28 – 18 – 8 (men)40 – 30 – 20 – 10 – 5 (Wo... Continue Reading