CFCody WOD Strength/Skill10min EMOM:1 Snatch grip Deadlift1 Snatch Pull1 Snatch1 Overhead Squat*Build in weight as form allows.  For Time:100 Ab Mat Sit ups50 OHS (105/155)(75/115) PureFit WOD 5 Rounds:25 Ab Mat Sit ups10 Goblet Squats300m Row/Ski/Bike (... Continue Reading

CFCody WOD For Time:400m Run/Row/Ski/Bike (20/24)30 Box Jump Overs (20/24)400m Run/Row/ski/Bike30 Toes 2 Bar400m Run/Row/Ski/Bike30 Dbl DB Thrusters (20s/35s) Finisher30 Dbl DB Renegade Rows PureFit WOD For Time:400m Run/Row/Ski/Bike (20/24)30 step ups/Bo... Continue Reading

WODFor time with a partner:300-cal bike (row or ski same cals)– One partner works at a time.– Non-working partner must bear hug a medicine ball or hold a pair of kettlebells or a barbell in the front rack. (choose an item and weight you could hold for... Continue Reading

WODAMRAP 15:3-6-9-12.. etc.Pull-upsBar-facing burpeesPush jerks (85/115 lb)(65/95 lb)(35/45 lb) PUREFITAMRAP 18:3-6-9-12…Pullups/ring rowsBurpees/up downsDB push Jerkcals

WODEvery 2:00 for 10 rounds for load:10 box jumps (20/24 in)3 hang squat cleans (athlete chooses weight, same weight for all sets, mod to heavy but unbroken)– Step down from the box. PUREFIT 15 MIN AMRAP10 Step Ups8 DB Hang Cleans10 Dead Bugs8 Shuttles ... Continue Reading