CFC Every 3:00 for 10 rounds:10 DB push presses (35/50 lb)8 shuttle runs– Rest the remainder of the interval.– 1 shuttle run is 25 ft out and back.– Use two dumbbells. PureFit Every 3:00 for 10 rounds:10 DB push presses 8 shuttle runs– Rest the remainder of the interval.– 1 shuttle run is 25 ft out […]

30-20-10 reps for time:Front-rack reverse lunges (95/135 lb)Knees-to-elbowsCalories PureFit 25-15-10 reps for time:DB Front-rack reverse lunges Sit-upsCalories  

CFCody Team WOD Teams of 2:20 Synchronized Burpees20 Rope Climbs20 Partner med ball sit ups (each)20 Wall walks400m partner med ball carry20 Bar Muscle ups *divide Rope Climbs, Wall Walks & Muscle up. Work together on the others. Rope climb progression-half distance-2 lay to stand = 1 climb-2 Devils press = 1 climb Wall Walk […]

CFCody WOD Strength/Skill10min clockClean & jerk-work up to a 10 rep set-use this to determine workout weight “Gwen”15-12-9Unbroken Clean & Jerks-touch and go unbroken reps for all sets-rest as needed between sets PureFit WOD 3 rounds:5 Dbl DB cleans7 push ups30 single unders 3 rounds:4 Dbl DB push press8 plank pull throughs200m run/row/ski 3 rounds: 3 […]

CFCody WOD Every 4 min x 4-5 sets:400m Run/Row/Ski/Bike (20/24)AMRAP with remaining time:2 burpees to plate4 plate ground to overhead6 Plate OH reverse lunges (each leg)12 plate counter balance squats-rest 1 min between sets- *start where you left off in the AMRAP PureFit WOD Every 4 min x 4 sets:300m Run/Row/Ski/Bike (15)AMRAP with remaining time:2 […]