CFCody WOD “Elizabeth” 21-15-9 Cleans (135/95)(95/65) Ring dips/box dips Sub 10min GOAL -rest 3min- For Time: 50 Wall Ball 50 Slam Balls 50 Med Ball Sit ups   PureFit WOD 21-15-9 DB/Med Ball Cleans box dips -rest 3min- For Time: 50 Wall Ball 40 Slam Balls 30 Med Ball Sit ups

4 Rds: Teams of 2: 4 rds, 4 min each, for max reps of: Row or Ski 750m max reps in remaining time of: Wallball

Games WOD 2: 21.2 For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs 50-lb. dumbbell, 24-in. box Time cap: 20 min.   PureFit: AMRAP x 15 10 KBS […]

CFC 3 Rds for Time 800m Run 25 Box Jumps 25 Ring or DB Rows PureFit 3 Rds for Time 400m 15 Box Jumps 15 Ring Rows

Happy St. Patricks Day! 5:30am Class 5:30pm Open Gym Fran 21-15-9 Thrusters (95/65) Pull-Ups