Strength/Skill ON A 15:00 RUNNING CLOCK Build to a Heavy 2 Rep Deadlift *Build 15-20% heavier than the weight for the workout. WOD 10 ROUNDS FOR TIME 6 Lateral Burpees Over Bar 2 Deadlift (Very Heavy, Athlete Choice) 12/10 Cal Bike 20:00 Cap PUREFIT 8 Min to work up to a safe/heavy KB deadlift WOD […]

Strength/Skill EMOM X 8 MINUTES 2 Push Jerks (start light, increase load to workout weight) WOD AMRAP x 13 MINUTES 6 Push Jerks (185/135)|(135/95) 10 cal (row/bike/ski) CORE FINISHER 100 Hollow Rocks *Every 10 Reps, :30 Plank Hold OR Crossfit Open 19.3 PUREFIT AMRAP x 11 8 DB Press or Jerks 8 Cal CORE FINISHER […]

CFCody WOD Team of 2: 200-160-140-80 Double Unders 100-80-60-40 ab mat sit ups 20-20-20-20 strict pull ups *200 meter ski/row or 20 cal bike after each set example of set 1: 200 double unders + 100 sit ups + 20 pull ups + 200 meter row **Teammates will divide reps up however MWOD Bonesaw Achilles […]

CFCody WOD Open WOD 19.3 For time: 200-ft. dumbbell overhead lunge 50 dumbbell box step-ups 50 strict handstand push-ups 200-ft. handstand walk 50/35 dumbbell, 24/20 box Time cap: 10 minutes Workout Descriptions and Scaling Options PureFit WOD 10 min AMRAP: 200′ walking lunges 25 step ups 20 DB push press (10 R/10 L) 200′ farmers […]

CFCody WOD Pre-OPEN WOD EMOM x 10: min 1: 4 Kang squats + 4 backwards lunges (45/35) min 2: max cal row/bike/ski (moderate pace) -rest 3 min- EMOM x 10: min 1: 4 OHS (45/35)+ 4 squat jumps min 2: max cal row/bike/ski (moderate pace) PureFit WOD 40-30-10 wall ball 15-12-10 cal row/bike/ski Midline add […]