PART 1: Overhead Squat 5 Sets of 4 PART 2: “Starting Over” AMRAP 15:15 Overhead Squats (95/65)30 Dumbbell Hang Snatches (50/35)60 Double Unders PureFit AMRAP 15:10 Goblet Squats 20 Dumbbell Hang Snatches 30 Single Unders

CFCody Team WOD Teams of 2:30min AMRAP:Partner 1 completes:5 Handstand push ups/2 wall walks10 air squats15 sit upsPartner 2 completes:Max calories-switch when partner 1 completes 5-10-15…continue this pattern for 30 min. -Score = total calories Hol... Continue Reading

CFCody WOD Strength: Front Squats5 sets of 4 reps Conditioning:3 Rounds:500/400m Row/Run/ski/bike (25/20) cals12 Front Squats (155/105)(115/85)21 Box Jumps (24/20)-15min Time Cap- PureFit WOD Strength: 3 count DB Front Squat5 sets of 4 reps-Can use 1 or 2... Continue Reading

CFCody WOD 5 Rounds:15/12 Calories/200m run10 Burpees -rest 3-5min- 5 rounds:10 Power Cleans (135/95)(95/65)10 Burpees PureFit WOD 4-5 Rounds:12 Calories/200m run10 up downs/burpees -rest 3-5min- 4-5 rounds:10 DB power Cleans10 up downs/burpees Holiday Sc... Continue Reading