CFCody WOD For Time:2000m Row/Ski/Run Finisher2-3 Rounds: (not for time)5 kneel to stand (5 each leg)5 Devils Press5 Gorilla Rows (each Arm)5 single arm OH DB sit ups (each arm) PureFit WOD For Time:1600m Row or 1200m run Finisher2-3 rounds:5 kneel to stand (each leg)5 KBS/Devils press5 Gorilla Row (each arm)5 single arm OH DB […]

CFCody WOD 8 Rounds:1 min on the Clock100m Sprint – :30 or lessMax Clean & Jerks (75/115)(65/95)-rest 2 min- PureFit WOD 6 Rounds:3 min Clock100m sprint6 Dbl DB clean & jerks-rest the remaining of the min-    

Team WOD10 rounds for time, with a partner:Double-KB front-rack carry (75 ft) (35/50 lb)(25/35 lb)15 box jump-overs (20/24 in)(16/20 in)Double-KB front-rack carry (75 ft) (35/50 lb)(25/35 lb)– Partners alternate full rounds, for 5 rounds each.

WOD “Drew”For time: (Rx’d with a 14/20 lb weight vest)Option 1: Solo, 35:00 time cap, see how far you can make itOption 2: Partner WOD, 35:00 time cap, split reps however Kraus200-m run (run out 1:00 out then come back)30 pull-ups (20 pull-ups, or jumping pull-ups)30 hand-release push-ups (20 hand-release push-ups from toes or knees)4 […]

WODAMRAP 14:400/500-m row15 KB goblet squats (35/50 lb)(25/35 lb):30 L-sit holdFor time with a partner:Complete 1,000 meters of “rowing”– Partners alternate exact 100-m attempts.– For every meter Partner 1 is over the 100-m mark, both partners perform a squat jump.– For every meter Partner 2 is over the 100-m mark, both partners perform a V-up […]