CFCody WOD 4-5 Rounds:25 Burpees over the Bar15 Deadlifts (125/185)10 Strict Pull ups Post WOD2 Sets:1 min Plank50 Russian Twists PureFit WOD 3-4 Rounds:10 Burpees/Up Downs8 KB deadlifts10 Burpees/Up Downs7 Deadlifts10 pull ups/ring rows  

CFCody WOD 3 Rounds:600m Run/Row/Ski/Bike (30/36)rest 1 min400m Run/Row/Ski/Bike (20/24)rest 1 min200m Run/Row/Ski/Bike (10/12)rest 1 min PureFit WOD 3 Rounds:500-600m Run/Row/Ski/Bike (30/36)rest 1 min300-400m Run/Row/Ski/Bike (20/24)rest 1 min100-200m Run/Row/Ski/Bike (10/12)rest 1 min  

Partner WOD teams of 2: 20 synchronized burpees 20 rope climbs (15/15 ft) or 50 ground to standing rope climbs 20 synchronized burpees 20 wall walks or 30 DB devils press 20 synchronized burpees 20 muscle-ups or 50 C2b pull ups – Share the rope climbs, wall walks, and muscle-ups as needed.

CFC Andi Benchmark rx For time: 100 hang power snatches
 (55/75 lb) 100 push presses 100 sumo deadlift high pulls 100 front squats *Can sub up to two of the movements with 800M run/row/ski or bike (48/40 cals) PureFit For time: 40 DB single arm hang power snatches
(20 each arm) 40 DB single arm push […]

CFC Every 2:00 for 10 rounds: 1 power clean 2 hang power cleans 8/10-cal PureFit Every 2:00 for 10 rounds: 1 db/kb deadlift (one in each hand) 2 db/kb hang power cleans 8/10-cal