CFCody WOD 10 Rounds for time:10 T2B/K2E/weighted sit ups/GHD10 burpees to target -Target = 6″ above fingertips with arms reached overhead Finisher – CHAD1000X prep800m Ruck-wear weighted vest or carry a med ball PureFit WOD 6-8 Rounds:10 hanging knee raises/weighted sit ups/ab mat sit ups8 Slam Balls5 up downs/burpees Finisher400m partner med ball carry-walk together, swtich […]

CFCody WOD Stregnth/SkillEMOM x 63 Hang Power Cleans-build in weight heavier than workout weight WODEvery 2min x 5:16/20 Calories/ 300m RunMAX Hang Power Cleans (75/115)-rest 2min after each set- PureFit WOD Every 3min x 4-5:12 Calories/ 200m RunAMRAP of:3 DB Deadlifts6 DB hang power cleans9 DB push press-rest 2 min after each set-

CFC 5 rounds for time with a partner:20 DB hang power cleans (35/50 lb)20 DB push presses200-m DB farmers carry– Share the work as desired.– Use two dumbbells.

CFC 20 rounds for time of:15 double-unders5 burpees– At 0:00 and 10:00, complete a 500-m  PureFit 15 rounds for time of:21 single-unders7 up downs

CFC 4 rounds for reps: 3:00 cals2:00 DB Turkish get-ups (25/35 lb)1:00 sit-ups PureFit 4 rounds for reps: 3:00 cals2:00 DB Turkish get-ups 1:00 sit-ups