CFC AMRAP 20:30 Double Unders300-ft. Dumbbell Farmers Carry30 Double Unders20 Handstand Push-ups30 Double Unders100-ft. Dumbbell Front Rack Lunge PureFit: AMRAP 20:20 Single Unders300-ft. Dumbbell Farmers Carry30 Single Unders10 Push-ups30 Single Unders100-ft. Dumbbell Front Rack Lunge

CFCody Team WOD Teams of 2:For Time::30 sec ON :30 sec OFF100 Burpees200 Air Squats300 sit ups200 Lunges100 Push ups -This is a ‘I Go You Go’ format. Partner 1 completes as many burpees as possible in :30sec then Partner 2 goes and partner 1 rests. Continue this format until a combined total of 100 […]

CFCody 5 Rounds:25 T2B/weighted sit ups/GHD50 Double Unders/100 single unders15-12-9-6-3Squat Snatch (115/85)(75/55) *Squat snatch subs*Power SnatchOverhead squats-this is the most technical movement we do, adjust weight or movements to allow for proper mechanics.-choose a barbell weight that you can perform 5 squat/power snatches unbroken PureFit WOD 20 Med Ball sit ups50 single unders15-12-9-6-3DB Snatch

CFCody WOD On the min x 8 min:6 DB/KB Front Squats (50s/35s)(35s/20s)Max Devils Press -rest 3 min- 8 min AMRAP:Max calories Bike/ Ski/ Row -rest 3 min- On the min x 8 min:6 Tall Box Jumps (30/24)(24/20)Max L Sit hold *for L-Sit you can hang from rig or rings or hold between 2 boxes *to […]

Active Recovery Day Open Gym from 5-6am & 5:30-6:30pm Optional WOD 500/400m row/run/ski21 Burpees over the erg500/400m row/run/ski18 burpees over the erg500/400m row/run/ski15 burpees over the erg …..continue dropping 3 burpees until 3 Burpees over the erg 500/400m row/run/ski -28min time cap-