Every 2:00 for 5 sets2 hang power cleans (build in weight)WODAMRAP 12:20 DB front-rack walking lunges/reverse lunge steps (35/50 lb)(20/35 lb)(15/20 lb)2 legless rope climbs/2 rope climbs/2 pull to stands– Use two dumbbells PUREFITAMRAP 15:20 Reverse Lunges/Goblet Squats2 Pull to Stands/10 Ring Rows10 Floor Press10 Calories

CFCody Team WOD 4 Rounds:30 T2B/K2E/Weighted Sit ups200m Farmers Carry (choose weight)10 Wall Walks200m Med ball run (choose weight)-Partners Divide T2B & Wall Walks up-Farmers Carry & med ball run together, one person carrying wt – Change weights as desired. Wall Walk subs-:30 Handstand hold-20 Handstand shoulder taps -30 plank shoulder taps-5 inchworm + push ups

CFCody WOD Today is the LAST day of the HABITS Challenge. Participants make sure to get on the InBody Machine & re-test the test WOD. 3 Rounds:7 min AMRAP:400/500m Row/Run/Ski/Bike (20/24)10 Deadlifts (135/185)(105/155)(65/95)-rest 2 min--Pick up where you left off in the AMRAP PureFit WOD 3 Rounds:5 min AMRAP:300m Row/Run/Ski/Bike (12)10 KB Deadlifts-rest 2 min--Pick […]

CFCody WOD HABITS challenge Post Test WOD 16min clock800m Run/Row/Ski/Bike (40/48) -Rest 2min- AMRAP in remaining time:40 Wall Balls (14/20)30 Burpees20 Box Jumps10 Clean & Jerks (115/85)(85/65) *Use a New scorecard to record your results*Complete this EXACTLY the same way as the first time. HABIT Challenge participants – get on the InBody today or tomorrow.  […]

Active Recovery Day Open Gym5:15am-6:15am5:30pm-6:30pm Optional WOD StrengthEMOM X 64 Push Jerks-Build in load Conditioning4 Rounds for Time:14/16 Calorie Bike/Ski/Row/300m Run16 Box Jumps16 Shoulder to Overhead