CFC 1 mile run then: Amrap x 12 6 Strict Pull-ups 12 Hand release Push-ups 18 Sit-ups PureFit 400 run then: Amrap x 12 5 Ring Rows or Pull-ups 10 Hand release Push-ups 15 Sit-ups MWOD PreWOD:  Running Prep:  Achilles stretch + 20 Mountain Climbers + 20 Goodmornings PostWOD:  Running Recovery:  Voodoo band your calf and […]

CFC Emom x 21 Min. 1- 12 Alt. DB Snatches (50/35) Min. 2- 12/10 Cals. Min. 3- Max Unbroken WallBalls PureFit Emom x 15 Min. 1- 12 Alt. DB Snatches Min. 2- 12/10 Cals. Min. 3- Max Unbroken WallBalls MWOD PreWOD:  Hip Prep:  Hook band around squat rack about 1 foot off ground.  Lay on back […]

CFCody Team WOD Teams of 2: 6 rounds: 12 cal row/bike/ski 12 wall ball 24 jumping lunges 10 shuttle sprints 6 rounds: 12 slam balls 12 power cleans (115/85)(85/55) 24 Double Unders

CFCody WOD Strength/Skill ON A 10:00 RUNNING CLOCK… Build up to a Mod-Heavy & Unbroken Complex 3 Deadlifts 2 Hang Power Cleans 1 Push Jerk Workout HERO WORKOUT “DT” 5 ROUNDS FOR TIME 12 Deadlifts (155/105)|(115/75) 9 Hang Power Cleans (155/105)|(115/75) 6 Push Jerks (155/105)|(115/75) PureFit WOD 21-15-9 Kettlebell Swings sit-ups step-ups rest 1 min […]

CFCody WOD E2MOM x 20 MINUTES MIN 1 & 2 – Row 500/400m MIN 3 & 4 – 12 Burpee Over Bar + 6 TNG Power Snatch (115/75)|(75/55)* *Power Snatch must be performed Unbroken & Touch-N-Go in sets…either 6 UB, 3/3, 4/2. No singles. PureFit WOD E2MOM x 12-16 MINUTES MIN 1 & 2 – […]