WOD5 rounds for time:15 toes-to-bars20 box jumps (20/24 in)– Step down from the box.Post-workout4 x 4:00 rounds:400-meter row PUREFIT 5 Rounds10 Knee Ups/Situps15 Step Ups300 Meter Run/Row/Ski

WODFor load:3-3-3-3-3-3-3Back squat (try and get all sets at or above 75% of your max)

We will be doing “Murph” prep every week leading up to Memorial Day.WODEvery 5:00 for 25:00:200m Run directly into2 Rounds of:5 Pull-ups5 Push-ups10 Air Squats5 Push-Ups PUREFIT Every 5:00 for 20:00:200m Run directly into2 Rounds of:5 Pull-up/... Continue Reading

Pre-workout3-5 sets:5 deadlifts (build up to your workout weight or a little heavier)WOD5 x 2:00 rounds:10 deadlifts (125/185 lb)(95/135 lb)Max shuttle runs– 1 shuttle run is 25 ft out and back.– Rest 1:00 between rounds. PUREFIT Strength5-5-5-5 Deadl... Continue Reading

CFCody Team WOD 400m partner med ball run 6 Rounds:6 DB Snatch (35/50)9 Burpees12 Wall Balls (14/20) 400m Partner med ball run 6 Rounds:6 DB snatch9 burpees12 Wall Balls 400m partner med ball run -partners run together, exchange med all whenever-complete ... Continue Reading