CFCody WOD 3 Rounds: 21 HSPU/DB Push Press (50/35)(35/25) 12 Power Snatch (95/65)(75/55) Directly into… 3 Rounds: 21 Burpees over the Bar 12 Power Snatch (95/65)(75/55) PureFit WOD 3 Rounds: 21 DB Push Press 12 DB Alternating Power Snatch Directly into… 3 Rounds: 21 Burpees/up downs 12 DB alternating Power Snatch

Nutrition challenge participants You receive a point for showing up to class today and completing today’s WOD! CFCody WOD 5 Rounds: 60 Double Unders/120 Single Unders 9 Hang Power Cleans (155/105)(105/75) 1-2-3-4-5 Rope Climbs -rest 1 min b/t rounds- Rope Climb subs 1-1-2-2-3 Rope Climbs 1-2-3-4-5 Half distance rope climb 3-6-9-12-15 Strict pull ups 3-6-9-12-15 […]

CFCody WOD Teams of 2: 20 min EMOM Accumulate MAX calories Min 1: Partner 1 Min 2 Partner 2  

CFCody WOD Every 2 min until 150 Wall Balls 18/14 Calories Max Wall Balls (20/14) PureFit WOD Every 2 min until 120-150 Wall Balls 14/12 Calories Max Wall Balls

CFCody WOD 10-8-6-4-2 Ring or Bar Muscle ups/pull ups/strict pull up Dbl DB Devils Press (50/35)(35/25) Dbl DB Box Step Ups (50/35)(35/25) Finisher TABATA Intervals x 8 min (4rds @ each movement) Side Plank (right) Side Plank (left) Hallow Hold Front Plank PureFit WOD 10-8-6-4-2 pull ups/ring rows Dbl DB Devils Press Dbl DB Box […]