CFCody WOD Strength – Front Squat3 Rep Max WOD3 Rounds (20 min Cap)20 Burpee Pull ups20 Front Squats (155/105)(115/85)20 Box Jumps (24/20) Burpee Pull ups subsBurpees25/20 Calories PureFit WOD Strength – tempo Goblet Squats1 count down, 2 count hold, 1 count up 3-3-3-3-3-Increase weight if can WOD3 Rounds:10 Pull ups15 Burpees20 Goblet Squats25 Step ups/box […]

TEAM OF 3:AMRAP 25:3 Rounds:100 Double Unders (Each)75 Thrusters (75/55)50 Chest to Bar Pull-ups Directly Into.. Max Bar-Facing Burpees * All Athletes Must Finish 100 Double Unders Before Advancing* Split Thrusters, Pull-ups, and Burpees Between Partners

CFC Power Snatch 1 Rep Max “Paper Tiger” 3 Rounds For Time:400 Meter Run10 Power Snatches (135/95)Time Cap: 12 Minutes PureFit 3 Rounds For Time:400 Meter Run/Row/Ski10 DB Push-Press

CFC For Time:63-45-27 AbMat Sit-ups42-30-18 Deadlifts (135/95)21-15-9 Strict Ring Dips/ Push-Ups/ Dip Variations (Box, Barbell etc.) Time Cap: 25 Minutes PureFIt 5 RDS (20 min. Cap)10 Sit-Ups10 DB DL10 Push-Ups Rest 1 Minute Between Rounds

Active Recovery Day: 5:30am and 5:30pm Optional WOD Bench Press 3 Rep Max “Cinderella” AMRAP 15:5 Handstand Push-ups10 Toes to Bar15 Wallballs (20/14)