CFCody WOD Strength – Strict PressBuild to a Heavy set of 5 Conditioning5 Rounds: (18min Time Cap)9 Clean & Jerks (95/65)(75/55)30 Double Unders/60 Single Unders9 Pull ups30 Double Unders/60 Single Unders PureFit WOD Strength – DB strict press5-4-3-2-1-1 4-5 Rounds: 10 DB Clean & Jerks (5 Each arm)60 Single Unders8 Pull ups/ring rows/DB rows60 Single […]

CFCody WOD 10 Rounds:Min 1: Calorie Row/Bike/Ski/Min 2: Calorie Bike/Row/SkiMin 3: 200m run/Shuttle sprints (rig to garage door)Min 4: Rest *Choose 3 different modalities each round. PureFit WOD 6-8 Rounds:Min 1: Calorie Row/Bike/Ski/Min 2: Calorie Bike/Row/SkiMin 3: 200m run/Shuttle sprints (rig to garage door)Min 4: Rest *Choose 3 different modalities each round.

Team WOD [Teams of 3]AMRAP 5: Deadlifts (275/185)[124/84]AMRAP 5: Assault Bike CaloriesAMRAP 5: Bench Press (135/95)[61/43]AMRAP 5: Assault Bike Calories AMRAP 5: Cleans (135/95)[61/43]AMRAP 5: Assault Bike Calories * One Person Working At A Time *Score = Total Reps

Back Squat Build to a Heavy Set of 10 WOD For Time:21 Overhead Squats (95/65)800 Meter Run or 1000/800m Row18 Overhead Squats (95/65)600 Meter Run or 750/600m Row15 Overhead Squats (95/65)400 Meter Run or 500/400m Row12 Overhead Squats (95/65)200 Meter Run or 250/200m Row9 Overhead Squats (95/65) PUREFIT For Time:21 Overhead banded Squats or Goblet […]

Deadlift Build to a Heavy Set of 3 WOD 10 Rounds For Time [20 Minute Cap]:5 Unbroken Double Unders15 AbMat Sit-ups200/150 Meter Row/Ski or 12/8 Cal Bike or 150m Run10 Unbroken Double Unders15 AbMat Sit-ups200/150 Meter Row/Ski or 12/8 Cal Bike or 150m Run15 Unbroken Double Unders15 AbMat Sit-ups200/150 Meter Row/Ski or 12/8 Cal Bike […]