CFCody WOD ‘Rahoi’ 12 MIN AMRAP: 12 Box Jumps (24/20) 6 Thrusters (95/65) 6 Burpees over the bar U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconson, assigned to the Hostage Rescue Team, based in Quantico, Virgini... Continue Reading

CFCody WOD 15-12-9 Power Snatch (115/75)(75/55) HSPU/Ring Push ups/Push ups rest 2 min 15-12-9 Power Cleans (155/105)(115/85) T2B/K2E/weighted sit ups PureFit WOD 15-12-9 DB Snatch Push ups rest 2 min 15-12-9 DB Cleans Med Ball sit ups

WOD “SMETTE” For Time (with a Partner) 4,000/3,000 meter row While Partner A Rows, Partner B completes AMRAP of: 5 Toes-to-Bar 10 Wall-Ball Shots 20/14 15 Push-Ups Partners switch as necessary and pick up where the other partner left off, reco... Continue Reading

WOD 5 Rounds, Every 4 Minutes: 400 M 10 Front Squats 165/115, 135/95 PUREFIT WOD 4 Rounds, Every 4 Minutes: 400 M 10 Goblet Squats

STRENGTH Every 2 minutes for 14 minutes 1 Hang Squat Snatch + 1 Squat Snatch *build in weight each round, you can drop the bar between reps, squat if mobility and technique allow otherwise power snatch CFC WOD 7 minutes of: 15 KBS 70/55, 55/35 15 Burpees ... Continue Reading