6 Rounds:1 Minute AbMat Sit-ups1 Minute Farmers Carry (10 Meters)1 Minute Box Jumps (24″/20″)1 Minute Shuttle Runs (10 Meters)1 Minute Step Back Lunges1 Minute Rest Farmers Carry: (50’s/35’s) PureFit 3-5 Rounds:1 Minute AbMat Sit-u... Continue Reading

PART 1: Push Press 5 Sets of 4 *Score = Lowest weight used PART 2: “Dirty Work” AMRAP 6:60 Deadlifts (115/85)Max Calorie Directly Into.. AMRAP 6:45 Hang Power Cleans (115/85)Max Calorie Directly Into.. AMRAP 6:30 Shoulder to Overhead (115/85)M... Continue Reading

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