WOD 3 rounds for time:50 air squats7 ring muscle-ups (jumping mu, low ring transitions, C2B pull-ups, pull-ups, ring rows)10 hang power cleans (95/135 lb)(75/115 lb)(35/45 lb)PUREFIT3 Rounds:40 air squats10 pull-ups/ring rows10 double db hang cleans200m run/row/ski

No classes on Monday, hope you all have a great Labor Day, see you Tuesday.

CFCody Team WOD Teams of 23 sets:600m Run/Row/Ski/Bike (30/36)2 Rounds DT (95/135)(65/95) DT =12 Deadlifts9 Hang Power Cleans6 Push jerks *Partner 1 starts on the run while partner 2 starts DT. Switch once both partners are done. Both partners completes 3 rounds.

CFCody WOD For Time:80 Dbl DB box step ups (20/24)(35s/50s)*Every min, starting with 0:00, complete20 Double Unders Post WOD3-4 sets:6 Turkish get ups (3 each arm)-you choose the weight PureFit WOD For Time:80 single DB step ups*Every min, starting with 0:00, complete20 single unders or 10 slam balls Post WOD2-3 sets:4 Turkish get ups (2 […]

CFCody WOD 20min AMRAP:8 T2B/K2E/weighted sit ups10 single DB clean & jerks (5 each arm) (35/50)12/14 Calories/200m Run PureFit WOD 16min AMRAP:8 weighted sit ups10 single DB clean & jerks (5 each arm)12 Calories/200m run