CFC Front SquatOn the 2:00 x 5 Sets:2 Front Squats AMRAP 15:7 Dumbbell Snatches (R)  7 Dumbbell Snatches (L)500/450 Meter Bike 24/207 C2BDumbbell: (70/50) PureFit AMRAP 15:7 Dumbbell Snatches (R)  7 Dumbbell Snatches (L)500/450 Meter Bike 24/207 Ring Rows or Pull-Ups

CFCody Team WOD Teams of 2:3 rounds:200m Run400m Run600m Run -One person working at a time, teammate 1 runs 200m then teammate 2 runs 200m … continue this format for all distances.  -35min time cap- Run subs200m –200/180m row/Ski12/10 cal bike400m 500/400m row/ski24/20 cal bike600m750/600m row/ski36/30 cal bike

CFCody WOD On the 2 min x 5:3 Deadlifts-build in weight or stay at challenging weight for 5 sets For Time:10-1 (20 min time cap)Deadlifts (225/155)(185/135)HSPU/Push ups -200/180 m Row after each set Row subs200m Run12/10 cal bike PureFit WOD 10-1KB DeadliftsPush upsstep back lunges (each leg) -200m row/ski/run/bike (10) cals after the EVEN sets.

CFCody WOD On the 2 min x 5:3 Push Jerks-build each set or stay at challenging weight for 5 sets 5-7 rounds:7 calories7 SDHP (95/65)(75/55)7 burpees over the bar/slam balls7 Push Press (95/65)(75/55)7 T2B/K2E-rest 1 min- -24min time cap- -consistency is the goal. if you slow down significantly after round 5 be done for the […]

Active Recovery Day Open Gym 5-6am & 5:30-6:30pm Optional WOD 5 Rounds:20/15 calories/200m run10 Burpee pull ups 400m Farmers carry (50/35s) 3 Rounds:20/15 calories/200m run10 Burpee pull ups 400m farmers carry 1 round20/15 calories/200m run10 burpee pull ups -30min cap-