CFCody WOD 3 Rounds: 75 Double Unders/150 Single unders 4 Rounds of Chief: 3 Power Cleans (135/95)(95/65) 6 Push ups 9 Air Squats PureFit WOD 3 Rounds: 50 Single unders 4 Rounds of Chief: 3 DB/med ball Power Cleans 6 Push ups 9 Air Squats

CFCody WOD 16min AMRAP: 6 Deadlifts (285/165)(205/135) 12 Burpees 18 Toes 2 Bar/Knee raises/weighted sit ups PureFit WOD 16min AMRAP: 5 DB/KB Deadlifts 10 up downs/Burpees 15 Knee raises/weighted sit ups  

TEAM WOD (teams of 2) 18 min ladder of: 2 wall ball 2 slam ball 2 50 m shuttles 4 wall ball 4 slam ball 4 50m shuttles……. How it works. Partner A does 2 wall ball, then partner B does 2 wall ball. Partner A does 2 slam ball, partner B does 2 slam […]

WOD 6 rounds, 1 minute per station for max reps: Row/bike/ski (calorie) Burpee Double under Rest PUREFIT 5 rounds, 1 minute per station for max reps: Row/bike/ski (calorie) Slamballs Single Jumps Rest

TEST max strict pull-ups or ring rows WOD For time: 10-9-8-7-6-5-4-3-2-1 of: Box jump over 24/20 Front squat 135/95, 95/65 Pull-ups or ring rows PUREFIT TEST max strict pull-ups or ring rows WOD For time: 10-9-8-7-6-5-4-3-2-1 of: Step Ups Goblet Squats Pull-ups or ring rows