CFCody WOD 5 Rounds for Time:60 Double Unders/75 Single unders15 Overhead Squats (115/85)(75/55)3 Rope Climbs Rope Climb Subsshorten distance3 Strict pull ups + 3 Strict K2E = 1 Rope climb3 Renegade rows with push up = 1 rope climb3 laying to standing = 1... Continue Reading

Team WOD [Teams of 2]3 Rounds For Time [30 Minute Cap]:1,000 Meter Run10 Burpee Pull-Ups100 Air Squats *Run Together, Split Burpee Pull-ups, Synchro Air Squats

Power Clean & JerkBuild to a Heavy Power Clean & Jerk WOD “Open Workout 13.4”AMRAP 7:3 Clean & Jerks3 Toes to Bar6 Clean & Jerks6 Toes to Bar9 Clean & Jerks9 Toes to Bar…Add 3 Reps Every Round Barbell: (135/95)(95/65) PUR... Continue Reading

WODFor Time:25-20-15-10-5 Dumbbell Bench Press50-40-30-20-10 Dumbbell Reverse Lunges100-80-60-40-20 Double Unders Dumbbells: (50’s/35’s) (35’s/20’s) PUREFIT 5 Rounds for Time:10 Seated Press10 Suitcase Deadlift50 Single Jumps/150M

Open gym times 5:30 a.m. & 5:30 p.m. WOD3 Rounds For Time [25 Minute Cap]:700/600 Meter Row12 Deadlifts (275/185)(185/135)21 Burpee Box Jumps (24″/20″) Rest 3 Minutes Between Rounds