WODOption #1For load:Front squat3-3-3-3-3 (lift every 4:00)Option #2Every 2:00 for 8 rounds:6 shuttle runsMax wall-ball shots (14/20 lb) (9/10 ft)– Rest 1:00 between rounds.– 1 shuttle run is 25 ft out and backSkill work (for both options)30 candlestick to squat/stand*if these are easy for you perform 15 candlestick to single leg squat/stand per leg PUREFITEvery […]

WOD7 rounds for time:7 deadlifts (105/155 lb)(75/115 lb)(65/95)5 hang power cleans3 bar muscle-ups/chest 2 bar pull-ups/pull-upsPost-workout mini test1 set:Max-reps push-ups PUREFIT18 Min AMRAP:9 KB Deadlifts7 DB Hang Cleans5 Pullups/RingRows200 M

CFCody WOD 3 sets:600m Run/Row/Ski/Bike (20/24)2 Rounds:DT-Partner 1 runs, while partner 2 does DT.  switch once both are done DT =12 Deadlifts  (105/155)(85/135)(65/95)9 Hang Power Cleans6 Push jerks Finisher8 Rounds of Cindy-partner completes entire round then switch

CFCody WOD 20min AMRAP:4 DB Thrusters (35s/50s)6 T2B/K2E/weighted sit ups24 Double Unders/48 Single Unders PureFit WOD 16min AMRAP:4 DB Thrusters6 knee raises/weighted sit ups30 Single Unders

CFCody WOD 2 Rounds for time: 20/25 Calories/400m run 30 Pistol squats/reverse lunges 20/25 Calories/400m run 90 step ups (20/24) Pistol Squat progression box or ring assisted deck squat (single leg stand or both legs) Single leg squat to box PureFit WOD 20 Calories 40 reverse lunges 40 Box Step ups 20 Calories 30 Curtsy […]