CFCody WOD Bergeron “Beep Test”EMOM x ….15min MAX7 Thrusters(75/55)(45/35)7 Pull ups7 Burpees-How it works-Every min on the min you will complete all 3 movements until you can no longer complete all 3 movements within the min time frame.... Continue Reading

CFCody WOD Strength/Barbell warm upWith a 8min Running ClockBuild to a Heavy 5rep Power Clean-Goal is to build heavier than workout weight. For Time: 50 Power Cleans (155/105)(115/75)300 Double Unders/450 Single unders (6:00 min cap here)1 mile run/2000m ... Continue Reading

Teams of 2:P1: Row (your choice on meters)(Pace Setter)P2: 10 DB Single Arm Power Snatch+ 7 Box Jumps (rest with remaining time of P1’s row)WOD is complete when the team reaches 5000m’s

“GOAT DAY” EMOM 20:Minute 1: Movement 1Minute 2: Movement 2 *You set the Movements and Rep Scheme. PureFit “GOAT DAY” EMOM 20:Minute 1: Movement 1Minute 2: Movement 2 *You set the Movements and Rep Scheme.

PART 1: BACK SQUATBuild to Heavy Set of 10Back Squats *Score = Heaviest Load PART 2: “SHOT CLOCK”AMRAP 12:1 Ring Muscle-up/Bar Muscle-up/C2B/Pull-Up15 Wall Balls (20/14)2 Ring Muscle-ups/Bar Muscle-up/C2B/Pull-Up15 Wall Balls (20/14)3 Ring Mus... Continue Reading