CFC: 10:00 Running Clock Max Cals Every 2:00 10 Up-Downs including on 0:00 Rest 2:00 Amrap x 10:00 10 Box Jumps 10 DB Bent Over Rows (50/35)(35/20) PureFit: 10:00 Running Clock Max Cals Every 2:00 10 Up-Downs including on 0:00 Rest 2:00 Amrap x 10:00 10 Box Step-Ups 10 DB Bent Over Rows MWOD PreWOD:  […]

CFC: 4 Rds 75 Double Unders 500/450m 25 Hand Release Push-Ups PureFit: 4 Rds 50 Single Unders 250m 15 Push-Ups

Team WOD PARTNER WORKOUT IN TEAMS OF 2… AMRAP x 20 MINUTES* Partner 1 Completes… 100m Run/row/ski 12 Wall Balls (20/14)|(14/10) 6 Burpees While Partner 2… Rests P1 completes a full round while P2 rests then switch. (Score is Rounds + Reps) PARTNER FINISHER NOT FOR TIME 100 Alt. Partner Plank “Hi-Fives”* *Set-up so that […]

CFCody WOD EMOM x 21 MINUTES MIN 1 – Max Reps of DB “Bear Complex” (50/35)|(35/20)* MIN 2 – 2 “No Jump” Rope Climbs** MIN 3 – 20/15 Cal Row/ski/bike *1 Rep of DB Bear Complex is… 1 Hang Power Clean 1 Front Squat 1 Push Press 1 Front Squat 1 Push Press *Start where […]

CFCody WOD Strength/Skill SKILL ON A 10:00 RUNNING CLOCK… Build to Heavy Set of KB Complex: 1 SA KB Deadlift 1 SA KB Sumo DL High Pull 1 SA KB Russian Swing 1 SA KB Hang Clean 1 SA KB Hang Snatch *Complete entire complex on L-arm then R-arm. After successful completion on both arms, […]