CFC From 0:00-10:00:1,600-m run for time 10:00-20:00:Build to a 5-rep-max bench press or floor press   From 0:00-10:00:1,000-m  10:00-20:00: AMRAP5 DB floor press + 7 ring rows + 10 sit-ups  

CFCody Team WOD 21min AMRAP with a partner:20 Calorie bike40 t2b/k2e/weighted sit ups/GHD60 Double UndersEvery 2min, starting with 0:00, BOTH partners perfrom 20 reverse lunges -Divide reps however

CFCody WOD StrengthEvery 2 min x 5:5 Push Press*Add weight as mechanics allow For time:800m Run/Row/Ski/Bike (40/48)42-30-18Russian KBS (53/70)21-15-9Goblet Squats (53/70)800m run/row/ski/bike PureFit WOD Strength4×5 DB Push press*add weight as mechanics allow For time:600m Run/Row/Ski/Bike (30)35-25-15Russian KBS 21-15-9Goblet Squats (53/70)600m run/row/ski/bike

CFCody WOD Strength/Skill Every 2 min x 5:5 Hang Power Cleans-Build in load, work up to workout weight For Time:15-12-9Hang Power CleanBar Facing burpees -use same load for all set-Unboken sets, if you drop you must start over set.-choose something challenging PureFit WOD For Time:21-15-9DB Hang Power Cleanup downs/burpees/slam ballsCalories

CFCody WOD Regular class schedule today…NOT a rest day! 10 x 2min:200/250 m Row/Ski/Bike (10/12)/Run (200m all)*rest the remainder of the 2min Finisher3 sets not for time:10 Body Saws10 barbell good mornings or GHD hip extensions10 ATY drill PureFit WOD 8 x 2min:150-200m Row/Ski/Bike (10/12)/Run (200m all)*rest the remainder of the 2min*Should have at least […]