CFCody WOD Strength – Back SquatOn the 2min x 5:3 Reps WOD2 Rounds for Time:400m Run20 T2B100 Double Unders/150 Single Unders Run Subs500m Row/SkiBike 24/20 calsJump Rope Subs50 Slam BallsPlate Hopes PureFit WOD Strength – tempo squats2-1-2(2 down – hold 1 – up 2) WOD2 Rounds400m Row/Run/Ski/Bike 20 cals20 Med Ball Sit ups100 Single Unders […]

CFCody WOD 5 rounds:10 Power Cleans (2135/95)(95/65)10 Bar Facing Burpees -Rest 5 min- 5 Rounds:20/15 Calorie Row/Ski/Bike (15/12)10 Bar Facing Burpees -30min Time cap- PureFit WOD 4-5 Rounds:10 DB Power Cleans10 Up Downs/burpees -Rest 3-4min- 4-5 Rounds:15 Calores10 KBS -25min time cap-

For Time:1 Mile Row100 Push-ups 1 Mile Run  100 Syncro Thrusters (45/35) 1 Mile Row  Time Cap: 30 Minutes  * Split: Rows & Push-Ups * Together: Thrusters & Run

5 Rounds For Time: 21-18-15-12-9 Front Squats (115/85)1-2-3-4-5 Rope Climbs (15′)  400 Meter Run Time Cap: 25 Minutes PUREFIT 4 Rounds For Time:21-18-15-12-9 Goblet Squats/DB Front Squats1-2-3-4-5 Lay to Stand Rope Climb or Ring Rows(times reps by 3)300 or 400 Meter Run/Row/Ski Time Cap: 20 Minutes

Strict Press On the 3:00 x 5 Sets: 5 Strict Press  AMRAP 15: [5 Rounds]: 200m run10 Toes to Bar 15 Dumbbell Push Press (50/35)’s***Max distance on bike or max Calories with the remaining time Run subs 250m row/ski 12/10 cal bike PUREFIT AMRAP 15400M Run/Row/Ski10 Knees to Elbows/weighted situps12 DB Push Press/Seated press