CFCody WOD “Morrison” Hero WODFor Time:50-40-30-20-10Wall Balls (14/20)Box Jumps (20/24)KB Swings (35/53)-step down from Box-Can do this with a partner  PureFit WOD “Morrison”ish Hero WODFor Time:40-30-20-15-10Wall Balls Box step ups KB Swings -Can do this with a partner 

CFCody WOD 15min AMRAP:20 Calories/400m Run15 Dbl DB Push Press (35/50)(20/35)10 Toes 2 Bar/Knee raises/weighted sit ups PureFit WOD 15min AMRAP:20 Calories/400m Run15 Dbl DB Push Press 10 Knee raises/weighted sit ups  

CFCody WOD Strength/Skill Workon a 10min Clock:Build to a heavy 1 Squat Clean + 2 Front Squats 3 Rounds For Time:400m Run/Row/Ski/Bike (20/24)100 Double Unders/150 single unders10 Front Squats (155/225)(105/155)(95/135) PureFit WOD 4-5 sets of:2 DB Squat cleans + 3 Front Squats-Build in weight if can 3 Rounds For Time:400m Run/Row/Ski/Bike (15)50 Single unders10 Dbl DB […]

CFC Team WOD For time with a partner:Run 1,200 m then…16 rounds of:8 toes-to-bars8 burpee box jumps (20/24 in) then…47 goblet squats (53/70 lb) – Run together.– Split all other work evenly with one person working at a time.– One partner completes a full round of the couplet before switching.

CFC AMRAP 12:15 deadlifts (95/135 lb)10 push presses5 strict handstand push-ups PureFit AMRAP 12:15 DB DL10 DB push presses5 push-ups