CFC 3 rounds for time:25 knees-to-elbows600/750m row/ski/ 600m run/bike 36/30 PureFit 3 rounds for time:25 knees ups or sit-ups750m

Open Gym: 5:15am and 5:30pm Optional WOD 5 rounds for time:10 push presses (65/95 lb)12 lateral burpees over the bar20/25-calorie row

CFC On a 10:00 clock:3 unbroken clean and jerks– Build to a heavy set. 5 rounds for time:200-m run6 clean and jerks (125/185 lb) PureFit On a 10:00 clock:3 unbroken DB clean and jerks– Build to a heavy set. 5 rounds for time:200-m 6 DB clean and jerks

CFC Complete as many rounds as possible in 9:00 of:2-4-6-8… etc.Box jumps (20/24 in)Handstand push-ups or Push-Ups Post-workout:For completion:50 Single leg KB deadlifts (25 on each leg) rotate as necessary PureFit Complete as many rounds as possible in 9:00 of:2-4-6-8… etc.Box jumps (20/24 in)Handstand push-ups or Push-Ups Post-workout:For completion:30 Single leg KB deadlifts (15 on […]

CFCody Team WOD 25min AMRAP:20 Burpees200m run/row/ski/bike (10/12) together4 Rope Climbs -One person working at a time on burpees & rope climbs Rope Climb subs2 Devils press = 1 climb2 renegade rows = 1 climb2 lay to stand = 1 climb