CFCody WOD 2 Rounds:on a 3min Clock:400m Run/Row/Ski/Bike (20/24)Max Chest 2 Bar pull ups-rest 1 min- On a 3min Clock400m RunBox Jump Overs (20/24)-rest 1 min- On a 3min Clock400m RunMax DB/KB Goblet Squats (35/50)-rest 1min- PureFit WOD 2 Rounds:on a 3min Clock:400m Run/Row/Ski/Bike (20)Max ring rows/pull ups-rest 1 min- On a 3min Clock400m RunMax […]

Teams of 2: AMRAP 20:25 wall-ball shots (14/20 lb) (9/10 ft)20-cal bike4 wall walks one person working at a time: partition reps however you want

CFC For time::30 L-sit hold or hanging knee up holds20 snatches (135/95):30 L-sit hold or hanging knee up holds15 power cleans (205/125):30 L-sit hold or hanging knee up holds10 deadlifts (275/185):30 L-sit hold or hanging knee up holds PureFit For time::30 hanging knee up holds20  DB SDLHP:30 hanging knee up holds20 power cleans :30 L-sit hold […]

CFC AMRAP 4:10 shuttle runs21 toes-to-barsMax power snatches (95/135 lb)2:00 rest AMRAP 4:10 shuttle runs21 toes-to-barsMax overhead squats (95/135 lb)2:00 rest AMRAP 4:10 shuttle runs21 toes-to-barsMax squat snatches (95/135 lb) PureFit AMRAP 10:10 DB side lunge15 sit-up10 KBS2:00 rest AMRAP 10:10 seated DB press15 sit-ups10 DB good mornings  

Open Gym: 5am and 5:30pm 3 rounds for time:30 GHD sit-ups30 med-ball box step-ups (20/24 in) (14/20 lb)400-m med-ball run