CFCody WOD Pre-WOD3 Sets:7 deadlifts-build to workout weight or slightly over “Diane”21-15-9Deadlifts (155/225)Handstand push ups *This is a Glory Board WOD. in order to get on the Glory Board this must be completed as prescribed.  HSPU progressionsInverted Box Push upspike push upsDB seated pressring push ups PureFit WOD “Diane-ish”21-15-9KB deadliftCalories/200m runPush upsCalories -Choose 2 different […]

AMRAP 20 with a partner:calories– Switch as needed.

CFC For time:50 box jumps (20/24 in)50 jumping pull-ups50 KB swings (26/35 lb)50 walking-lunge steps50 knees-to-elbows50 push presses (35/45 lb)50 GHD hip extensions50 wall-ball shots (14/20 lb) (9/10 ft)50 burpees50 double-unders PureFit For time:30 ring rows30 KB deadlift30 walking-lunge steps30 sit-ups30 DB push presses 30 wall-ball shots 30 burpees

CFC 5 rounds for time:200-m run10 strict handstand push-ups PureFit AMRAP x 15:00 10 box step ups200-m10 DB floor press      

Open Gyms: 5:30am and 5:30pm Optional WOD 21-15-9 reps for time of:Thrusters (65/95 lb)Pull-ups