CFC Helen 3 rounds for time: 400-m run21 KB swings (35/53 lb)12 pull-ups PureFit Helen ish 3 rounds for time: 400-m21 KB swings 12 ring rows

CFCody WOD Teams of 230min AMRAP:400m Partner run/row/ski/bike (do together)60 alternating DB Snatch (35/50)80 Walking lunges60 Ab Mat sit ups100m Farmer Carry (35s/50s)40 synchronized burpees/up downs -run together, divide all other reps & carry however. 

CFCody WOD Fight Gone Bad 1 min @ each movement for MAX reps 3 Rounds:Wall Balls (14/20)(9ft/10ft)Sumo Deadlift High Pull (55/75)Box Jumps (20/24)Push Press (55/75)Calories-1 min rest *GOAL is consistancy, keep track of how many reps each round. Score = total reps PureFit WOD Fight Gone Bad 1 min @ each movement for MAX reps 3 […]

CFCody WOD Teams of 216 sets (8 each)400m Run/Row/Ski/Bike (20/24) -I go, you go format-rest as your partner goes-Total time = score PureFit WOD Teams of 210 sets (5 each)400m run/row/ski/bike (20) -I go, you go format-rest as your partner goes-Total time = score

Active Recovery Day Open Gym 5-6am & 5:30-6:30pm Optional WOD 8min clockheavy 3 rep Squat Clean-build to workout weight Pre-Workout1min clockevery :20sec (3 reps total) complete1 squat clean @ workout weight 12min AMRAP:15 pull ups3 Squat Cleans (165/245)