STRENGTH Deadlift 5 sets of 5, touch and go increasing weight each round WOD 4 rounds for time of: 200m run/row/ski 15 deadlifts 115/75, 95/65 12 power snatch 115/75, 95/65 PUREFIT STRENGTH Deadlift 5 sets of 5, touch and go increasing weight each round WOD 4 Rounds 200 M Run/Row/Ski 18 Deadlifts 12 Alternating DB […]

WOD “Angie” 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats *modify reps as needed PureFit 3-4 Rounds 20 Pullups 20 Pushups 20 Situps 20 Squats

CFCody Team WOD Team Girls Diane 21-15-9 Deadlifts (225/155)(155/125) Handstand Push ups/push ups Karen 150 Wall Balls Nasty Girls 4 Rounds: 50 Air Squats 7 Muscle ups (Bar or Ring)/C2B pull ups/strict pull ups/kip pull ups 10 Hang Power Cleans (135/95)(95/65) *Diane- each teammate completes all 21-15-9, one person resting at a time. Break reps […]

CFCody WOD 3 Rounds: 50 Double Unders 15 Thrusters (135/95)(95/65) 12 Bar Facing Burpees Goal: 9-12min Finisher 3 Rounds: 10 Barbell Rollouts 20 flutter kicks 10 V-ups PureFit WOD 3 Rounds: 30 single Unders 15 DB Thrusters 12 Up Downs/Burpees Finisher 3 Rounds: 10 KB Russian Twist 20 flutter kicks 10 V-ups/Knee tucks

CFCody WOD 6 rounds: 15/12 Calories/200 meter run 10 Toes 2 bar/weighted sit up 5 Hang Power Snatch (115/85)(85/55) Goal: Sub 15 min PureFit WOD 4-5 Rounds: 12 Calories/200 meter run 10 Knee raises/weighted sit up 12 DB/KB snatch