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

Active Recovery Day Open Gym @ 5:30am & 5:30pm Optional WODBuild to a Heavy Power Snatch WOD2 Rounds:8 Power Snatch (155/105)(135/95)8 Bar Facing Burpees2 Rounds:8 Power Snatch (135/95)(115/85)8 Bar Facing Burpees2 Rounds:8 Power Snatch (115/85)(105/7... Continue Reading