CFCody WOD 3 Rounds:1 min @ each station:Thrusters (95/65)(75/55)Power Cleans (95/65)(75/55)Box Jump Overs (24/20)Pull upsCalories-1 min rest- PureFit WOD 3 Rounds:1 min @ each station:Wall BallsDB Power Cleans Box Jump/step ups Pull ups/Ring RowsCalories... Continue Reading

20 Rounds for time:3 Clean & Jerks (135/95)(95/65)5 Pull-ups7 Bar-Facing Burpees *P1 completes 1 round while P2 rests, switch and repeat

Part 1For Time:150 Wall Balls (20/14)(14/10) On the minute (starting at 0:00)30 Double Unders/:20 Double Under Practice/30 Single Unders Part 2Partner Accessory AMRAP 8:Max Alternating DB SnatchP1-Max DB Snatch (50/35)P2-Wall Supported Handstand Hold*swit... Continue Reading

AMRAP 30:Max Calories Every 3 Minutes (Starting at 0:00)5 Box Jumps (30″/24″)10 Burpees to 6″ Target15 Abmat Sit-ups PUREFIT AMRAP 24:Max Calories- Every 3 Minutes( starting at 0:00)5 Squat Jumps10 Burpees/Slamball15 Abmat Situps

Open gym 5:30 am & 5:30 pmOptional WOD Back SquatBuild to a Heavy Set of 3 For Time:800 Meter Run/Row20 Thrusters (135/95)(95/65)10 Rope Climbs (sub 2-3 reps of 1 strict knee to chest +1 strict pull-up/rope climb)