CFCody WOD 9/11For Time:2001m Row/ 1 Mile Run/ (96/80) cal Bike11 Box Jumps (30/24)11 Deadlifts (225/155)(185/135)11 Bar Muscle ups/burpee Pullups/ C2B11 Power Cleans (155/115)(135/95)11 KBS (70/55)(55/35)11 T2B/weighted sit ups/GHD11 Thursters (135/95)(95/65)11 Push Jerks (135/95)(95/65)2001 Row/ 1 mile run/ (96/80) Cal Bike -35 min Time cap- -Barbel weight decrease throughout the workout.-What a great way for […]

Team WOD (Teams of 2)3 Rounds For Time:800m Team Run (45/35)3 Rope Climbs (Each)12 Thrusters (Each) (135/95)(95/65)*Run 800 together, splitting who is carrying weight (45/35 barbell or plate) as you’d like.

Deadlift On the 3:00 x 5 Rounds:5 Deadlifts WOD3 Rounds x AMRAP 4:500/450m Row/Ski25 Deadlifts (185/135)(135/95)Max Box Jumps (24″/20″) *Rest 2 Minutes Between Rounds PUREFIT 3 Rounds x AMRAP 4:00:400M row/ski/run20 KB deadliftsmax step ups-rest 2 minutes between rounds-

Push JerkOn the 3:00 x 5 Rounds:5 Push Jerks WODAMRAP 15:30/24 Cal Row/Ski (24/20 Cal Bike)10 Clean & Jerks (115/85)(95/65) (Power Snatch, Power Clean, KB Swing) PUREFITAMRAP x 1510 Calories10 DB Clean and Jerk10 KB Russian Twists CORE FINISHER: Accumulate 3:00 plank, rest as needed-keep track of time until time reached

Open Gym 5:00-6:00 a.m. & 5:30-6:30 p.m. WOD5 Rounds for Time: (30 Minute Time Cap)40 Sit-Ups3 Rounds of “Cindy”200m Farmers Carry (50/35)’s *1 Round of Cindy=5 Pull-Ups10 Push-Ups15 Air Squats