CFC Every 3:00 for 5 sets:200-m run7 pull-ups5 chest-to-bar pull-ups3 bar muscle-ups PureFit Every 3:00 for 5 sets:100-m run7 ring-rows5 push-ups3 jumping pull-ups Ā
CFC As many rounds and reps as possible in 7 minutes of:5 wall-ball shots (14/20 lb) (9/10 ft)15 double-undersā After each completed round, add 5 wall-ball shots and 15 double-unders. Post-workout4 sets::30 med-ball Russian twist:10 rest:30 flutter kicks:10 rest PureFit As many rounds and reps as possible in 7 minutes of:5 wall-ball shotsĀ 10 single undersā […]
No Team WOD Today.Ā See you tonight at 5pm for the Amazing Race!! Ā
CFCody WOD Strength/SkillĀ EMOM x 8:3 Hang Squat Cleans-build as mechanics allow. Conditioning18-15-12-9-6-3Squat Cleans (95/135)(65/95)Lateral Burpees over the bar PureFit WOD 15-12-9-6-3DB squat cleansup downs/burpeescalories
CFCody WOD Every 3min x 5:50 Double Unders / 75 Single Unders25ft HandStand walk-rest the remaining time- HS walk progressionĀ 20-30 HS shoulder taps20-30 Pike Shoulder taps20-30 plank Shoulder taps -Goal is to have at least :45sec rest PureFit WOD Every 3min x 5:50 Single Unders30 Plank Shoulder taps10 Slam Balls-rest the remaining time-
