WODAMRAP 20:5 Handstand Push-ups OR Push Press10 Single Leg Squats OR Front Rack Reverse Lunges15 Pull-ups Every 4 Minutes [Starting at 0:00]:15 Hang Power Snatches (75/55)(45/35) PUREFITAMRAP 18:5 Pushups10 Squats/Reverse lunges15 DB Rows/Ring Rows*Every... Continue Reading

Overhead Squat Build to a Heavy Overhead Squat WODFor Time [10 Minute Cap]:20 Power Cleans20 Floor Press20 Overhead Squats Barbell: (155/105)(115/85) PUREFIT 12 Min AMRAP12 DB Power Cleans12 DB Floor Press12 Banded OHS FINISHER: 1,000 Meter Row/ski

CFCody Team WOD Teams of 2:40 Burpees800 m run/row/ski/Bike (50/40)*One person working at a time, divide reps however 5 Rounds:30 KB Swings (70/55)(55/35)30 ft Walking lunges (weighted or not)30 Squat Jumps30 Ft walking lunges (weighted or not)*one person... Continue Reading

CFCody WOD Strength – Push PressBuild to a heavy set of 3 WOD12 min AMRAP:150 Wall Ball90 Double Unders/120 Single unders30 ring/bar Muscle ups Muscle up subsDB Devils Press3 Pull ups + 3 dips = 1 muscle ups PureFit WOD Strength – DB Push Pres... Continue Reading

CFCody WOD 10-9-8-7-6-5-4-3-2-1Deadlifts (225/155)(205/135)Handstand Push ups -After each rd 30′ Handstand walk- 20 min time cap HSPU subsDbl DB Push PressPush ups3 Wall Walks after each set of deadliftsBox push ups HS walk Subs 30′ Bear crawl... Continue Reading