CFCody WOD 3 Rounds:20 Dbl DB Box step ups (35s/50s)(20/24)400m Run -Optional: wear a weighted vest Finisher3 set – not for time10 Bulgarian Split squats (each leg)10 strict T2B/GHD/weighted sit ups PureFit WOD 3 Rounds:20 DB Step ups (1 or 2 DBs)400m Run/Row/Ski/Bike (20) Finisher3 sets – not for time10 Bulgarian splits squats (each leg)10 […]

Team WODFor time, partitioned any way:100 Calorie bike120 Calorie row140 Wall-ball shots (14/20 lb)– 30:00 time cap.

WODAMRAP 10:3 burpee box jump-overs (20/24 in)3 deadlifts (155/225 lb)6 burpee box jump-overs6 deadlifts9 burpee box jump-overs9 deadliftsetc … Post-workout accessory8 sets::20 Russian twists (14/20 lb):10 rest:20 hollow rocks:10 rest PUREFIT10:00 AMRAP3 Burpees6 Step ups/ slow step down9 KB DL Finisher:8 sets::20 russian twists:10 rest:20 hollow rocks:10 rest

WODFor time:1,500-m row (1,200-m row)150 double-unders (75 double-unders OR 150 single-unders)2,400-m run (1,600-m run) PUREFIT800M Run/Row/Ski 48/40 cals150 Singles/ 1600M Run/Row/Ski 96/80 cals Finisher:3 Rounds5 Paloff Press from knees, hold 5 sec at extension:20 side plank R:20 side plank L

Open Gym Times5:00 a.m. – 6:00 a.m. and 5:30 p.m. – 6:30 p.m. Optional WOD5 rounds for time:15 push presses (105/155 lb)(75/115 lb)(35/45 lb)20 toes-to-bars (knees-to-elbows)