CFCody WOD 20 min AMRAP:2 Ring Muscle ups4 Handstand push ups8 DB Clean & Jerks (70s/50s)(50s/35s)(35s/20s) Muscle ups SubsBar Muscle upsStrict pull upsDB Renegade Rows HSPU subsPush upsBox HSPUWall WalksDB Push Press PureFit WOD 15min AMRAP:2 Pull up... Continue Reading

CFCody WOD Strength – Front SquatBuild to a Heavy 3 Conditioning4 min AMRAP:21/15 Calories21 T2B/K2E/GHD/weighted Sit ups21 Front Squats (95/65)(75/55) -Rest 4 min- 4 min AMRAP:15/12 Calories15 T2B/K2E/GHD/Weighted Sit-ups15 Front Squats (115/85)(95... Continue Reading

WOD, Teams of 2 AMRAP 20:10 Box Jump Overs (24/20)2 Rope Climbs (subs=1 rope climb/reduce height/6 strict pull-ups)30′ Front Rack Walking Lunge (135/95)*Switch after full round

WOD 10-9-8-7-6-5-4-3-2-1DB/KB Thrusters (50’s/35’s)(35’s/25’s)Chest to Bar Pull-ups/Pull-ups/Strict Pull-ups*After each round: 30 Double Unders 20 minute time cap PUREFIT 10-9-8-7-6-5-4-3-2-1DB ThrustersPullups*After each round: 30... Continue Reading

STRENGTHDeadlift – Build to a Heavy Triple WODOpen 17.4Complete as many rounds and reps as possible in 13 minutes of:55 Deadlifts (225/155)(155/105)55 Wallball (20/14 lbs) (10’/9′)55 Calorie Row55 Handstand Push-ups (push-ups) PUREFIT St... Continue Reading