STRENGTH5 sets for load:5 front squats WODAMRAP 12:50-m double-DB farmers carry (35/50 lb)(20/35 lb)100-m run10 Push Press (95/65) PUREFIT Strength: 5 sets of 5 DB squats, building AMRAP 14:50m Double DB farmers carry100m run/row/ski10 DB Press

WOD For time:20-18-16-14-12-10-8-6-4-2Deadlifts (85/115 lb)(65/95 lb)– Complete 2 wall walks between each set-Wall walk subs 6 Handstand shoulder taps :20 Handstand hold 12 Plank shoulder taps ***FINISHER: Write 3 Goals on the Goal Board if you haven... Continue Reading

CFCody Team WOD Teams of 2: 40-35-30-25-20 Box Jumps(24/20) weighted sit up/GHD KBS(50/35) *run 400m run together after each set, break reps however      

CFCody WOD Open WOD 24.3 for time, using a running clock:  5 rounds of:         10 thrusters (95/65)    10 chest-to-bar pull-ups  Rest 1 minute, then: 5 rounds of:     7 thrusters (135/95)    7 bar muscle-ups  Time cap: 15 minutes WOR... Continue Reading

CFCody WOD For Time:1000m Row400m Run 750m Row400m Run 500m Row400m Run 250m Row400m Run *If you can not run, choose 2 different modalities each set Rowing substitutions: 1,000-meter Ski-erg, 2500-meter Echo Bike750-meter Ski-erg, 1,875-meter Echo Bike500... Continue Reading