CFCody WOD Tabata – 20 sec ON 10 sec OFF Box Jumps (30/24)(24/20) – 4 min (8 rds) -1 min rest- Handstand Push ups/Push ups- 4 min (8 rds) -1 min rest- Calories – 4 min (8 rds) PureFit WOD Tabata – 20 sec ON 10 sec OFF Box Jump... Continue Reading

CFCody WOD 15 min AMRAP: 3 Power Cleans (215/135)(185/105) 9 T2B/weighted sit ups 100 m run/row/ski/(8/6) bike cals Goal: 7+ rounds PureFit WOD 15 min AMRAP: 3 DB Power Cleans 9 knee raises/weighted sit up 100 m run/row/ski/8 Cal bike   Positive HABI... Continue Reading

Team WOD AMRAP (with a Partner) in 26 minutes 52/42 calorie 52 Wall Ball Shots (20/14 lb, 10/9 ft) 52 Box Jump (24/20 in) 26 Clean-and-Jerks (115/80 lb) 26 Pull-Ups

CFC WOD 5 rounds of: 10 kb swings 70/55, 55/35 10 kb goblet squats 10 kb goblet lunges 100m waiter’s carry PUREFIT 4-5 Rounds of: 10 KBS 10 Goblet Squats 10 lunges 100m waiter’s carry

CFC WOD 1000m row/ski (800m run)(60/42 cal bike) rest 3 minutes 750m row/ski (600m run)(45/30 cal bike) rest 2 minutes 500m row/ski (400m run)(30/21 cal bike) rest 1 minute 250m row/ski (200m run)(15/10 cal bike) PUREFIT 800m Row/ski/run, 25 Calorie bike ... Continue Reading