CFC For time:800-m 30 KB hang cleans (35/53 lb)200-m KB farmers carry (35/53 lb)600-m 20 KB hang cleans100-m KB farmers carry400-m 10 KB hang cleans50-m KB farmers carry200-m – Use two kettlebells. For time:200-m 10 DB hang cleans 100-m DB farmers carry (35/53 lb)200-m 10 DB hang cleans100-m DB farmers carry200-m 10 DB hang cleans100-m DB farmers carry200-m – Use two kettlebells.

CFC 5 rounds for max reps of::15 thrusters (95/135 lb):45 rest:15 weighted pull-ups (35/50 lb) or pull-ups:45 rest:15 burpees:45 rest PureFit 5 rounds for max reps of::15 DB thrusters:45 rest:15 ring rows:45 rest:15 burpees or up downs:45 rest

CFCody Team WOD 25 min AMRAP:200m Run/Row/Ski/Bike (10/12) – together20 KBS (50/70)(35/50)(25/35)20 weighted sit ups100m Farmers Carry (you choose) *Partners run together then 1 partner completes the remainder of the movements.*Partners run together again and swap

CFCody WOD Friday Night Lights TONIGHT! Doors open @ 4:30pm, First Heat at 5pm. See you tonight!! Open WOD 26.1 For Time20 Wall Ball (14/20)18 Box Jump overs (20/24)30 Wall Balls18 Box Jump Overs40 Wall Balls 18 Box step overs with med ball66 Wall Balls18 Box Step overs with med ball40 Wall Balls18 Box jump overs30 […]

CFCody WOD Every 4min x 5:400m Run/row/SKi/Bike (20/24)2 Rope Climbs (advanced legless)-rest the remaining of the time- Rope Climb progressionshorten distance2 lay to stand = 1 climb2 devils press = 1 climb2 pull ups + 2 K2E = 1 climb PureFit WOD Every 4min x 4:400m Run/Row/Ski/Bike (20)10 KBS10 hanging knee raises or weighted sit […]