CFCody WOD Strength/Skill 5 sets 3 Power Snatch *Start moderate and build to heavy WOD 4 Sets of: 5 Ring Muscle-ups* 25 Cal row/ski/bike/400 meter run 5 Ring Muscle-ups 25 cal row/ski/bike/400 meter run -rest 1 min b/t sets- *Ring Muscle-up substitute -5 bar Muscle-ups -5 strict pull-ups -5 c2b pull up *mix up row/ski/bike/run […]

Teams of 2: 5 min: Max P. Snatch 5 min: Max Burpees 5 min: Max Box Jumps 5 min: Max Wall Balls *1 partner working at a time

CFC Strength x 10 min. Work to a heavy 3 rep DL (not a max 3 rep) WOD AMRAP x 10 200m Run 7 Burpee over the bar 3 DL (275/155)(205/115) PureFit AMRAP x 10 200m Run/Row/Ski 7 Burpee or Up-Downs 3 KB DL MWOD PreWOD: 10 eagles + 10 scorpions + 20 supermans + […]

CFC EMOM x 10 Min 1: AMRAP of 3 Up-Downs + 3KBS (55/35)(35/25) Min 2: Row/Ski/Bike for max cals. Rest 3 min. EMOM x 10 Min 1: AMRAP of 3 Jump Sqts + 3 Sit-Ups Min 2: Max Cals. PureFit EMOM x 10 Min 1: AMRAP of 3 Up-Downs + 3KBS (55/35)(35/25) Min 2: Row/Ski/Bike […]

Rest Day!!! Open Gyms at 5:30am and 5:30pm Mobility at 5:30am