CFC 5 Rounds x AMRAP 3:  3 Power Cleans (135/95)  6 Handstand Push-ups  9 Wallballs (20/14)  Rest 1 Minute Between Rounds  PureFit 5 Rounds x AMRAP 3:  3 DB Power Cleans 6 Push-ups  9 Wallballs Rest 1 Minute Between Rounds 

CFCody Team WOD Teams of 2:20 min AMRAP:Teammate 1 –Max Calorie Row/Ski/BikeTeammate 2 – 30′ DB Front Rack Lunge (50s/35s)(35s/20s)15 DB Floor Press/Bench Press30′ DB Front Rack Lunge *Teammates switch Places once teammate 2 is done.

CFCody WOD Open Test20 min AMRAP:50 Pistols/Lunges/Step ups50 Deadlifts (135/95)(95/65)40 Bar Facing Burpees/up Downs40 Power Cleans30 T2B/GHD/weighted sit ups30 Front sqauts20 C2B/Ring rows/Barbell Rows/20 Push Jerks10 Bar Muscle ups/Renegade Rows/Burpee Pull ups10 Thrusters PureFit WOD 15 min AMRAP:40 Lunges/step ups40 KB Deadlifts30 weighted sit ups30 DB Power Cleans20 box burpees20 DB Front squats10 Pull ups/ring […]

CFCody WOD Strength – Back Squatwith a 12 min clock build to a heavy single Conditioning:10 Rounds: 1 min AMRAP:180′ Shuttle Sprint6 DB Snatch (70/50)(50/35)(35/25)Max Box Jump Overs (30/24)(24/20) -Rest 1 min- Shuttle distancerig to garage door = 8 times12 mats = 4 times *For bigger classes, pair up using ‘you go I go’ format. […]

Active Recovery Day. Open Gym @ 5:30am & 5:30pm Optional WOD For Time:1-2-3-4-5Rope Climbs5-10-15-20-25Wall Balls into 5-4-3-2-1Devils Press (50s/35s)(35s/20s)25-20-15-10-5Wall Balls Rope Climb SubsHalf Distance2 Lay to stand = 1 Rope Climb3 strict pull ups + 3 Knees to Elbows = 1 Rope Climb