CFCody WOD 4 sets for Max Reps 3min AMRAP 400/500 Row/Run/ski/Bike (20/24) Max Dbl DB Step Ups Overs (35/50)(20/20) -rest 3 min- Finisher 4 sets: :30 Russian Twist :30 rest PureFit WOD 4 sets for Max Reps 3min AMRAP 300m Row/Ski/Run/Bike (15) Max Dbl DB Step Ups -rest 3 min- Finisher 4 sets: :30 Russian […]

CFCody WOD 20min EMOMMIn 1: Max Strict Pull upsMin 2: Max strict Ring Dips/strict pressMin 3: Max Ab Mat Sit upsMin 4: :40sec machine/Battle ropes PureFit WOD 16min EMOMMin 1: Max strict Pull upsMIn 2: Max DB Strict pressMin 3: Max Ab Mat Sit upsMin 4: :40sec machine/Battle ropes

10 rounds for time with a partner:16/20-cal row20 single-arm DB cleans (35/50 lb)– Partners alternate full rounds.

CFC On the 2:00 for 20:00 (Last set starts at 20:00) 1 Power Clean + 1 Hang Clean (add weight every 3 sets)(last sets should be 80%+) 10 Cals or 100m Run (intensity = 90%+) PureFit Strength EMOM 5: 3 DB Squats (add wt) 7 rounds for reps: 1:00 max burpees or up-downs or cals […]

CFC 10 rounds for time: 5 back squats (155/225 lb) 3 devils press PureFit AMRAP x 12 5 devils press or 5 double DB thrusters 10 box step-ups 14 wall ball sit-ups