Team WOD 30 min AMRAP: 120 Calorie Row 100 Wall Balls 80 Box Jump Overs (24/20) 60 T2B/weight sit ups/GHD 40 HSPU/push ups/seated DB press 20 Bar Muscle ups/burpee pull ups *Split reps up however between your teammate.  One person working at a time.

CFCody WOD Strength: Every 2 min x 10min: 1 Power Clean + 1 Push Jerk + 1 Squat Clean + 1 Push Jerk *add weight each set is possible. Conditioning  12 min AMRAP: 10 DB push Press (50/35)(35/25) 10 DB Goblet Step ups (24/20 box) (50/35)(35/25) 100 meter ... Continue Reading

CFCody WOD 15-12-9-6 Calories Front Squat (155/105)(135/85) HSPU/Push ups *Run 200 meter after each set. PureFit WOD 15-12-9-6 Calories DB Front Squat Push ups *Run 200 meter after each set.

CFCody WOD For Time: 3 Rounds: 7 Hang Power Snatch (115/75)(75/55) 3 Rope climbs or 10 T2B/Weighted Sit up/GHD -then- 200 Double Unders/300 single unders/800 meter run -then- 3 Rounds: 7 Hang Power Snatch (115/75)(75/55) 3 rope climbs or 10 T2B/Weighted ... Continue Reading

CFCody WOD Positive HABITS challenge 2.0 test WOD 16 min Clock Buy In: 500 m Row/400 m Run -rest 2 min- AMRAP in remaining time: 10 Pull ups 20 DB alt snatch (55/35) 30 Burpees 40 KBS (55/35) 50 Wall Ball 40 KBS 30 Burpees 20 DB alt snatch 10 Pull ups *Th... Continue Reading