CFC: 3 Rds 10 Power snatch 95/65 12 Bar Facing burpees Rest 3:00 3 Rds 10 Bar MU’s 12 Bar Facing burpees PureFit: 3 Rds 10 KBS 12 Burpees Rest 3:00 3 Rds 10 Ring Rows 12 Burpees PreMOB:  barbell shoulder smash- lay on your back and place barbell sleeve on shoulder.  Then work on internal rotation […]

CFC 8 rounds of each movement: Tabata: 20 sec. of work + 10 sec. rest = 1 rd Plate ground to OH Box Jumps Air Squats Calories Slam Balls PureFit: 8 rounds of each movement: Tabata: 20 sec. of work + 10 sec. rest = 1 rd Plate ground to OH Box Step Ups Air Squats […]

CFCody WOD Team of 2: 100/80 Cal bike/ski/row 50 Partner wall balls 50 Partner box jumps 400 meter med ball run (switch at 200 meters) 50 Partner slam balls 50 Partner med ball sit ups 100/80 cal bike/row/ski -one person working at a time on bike/ski/row -you go I go on everything else

CFCody WOD Strength/Skill Every :45sec x 10 sets 3 Touch and Go Power Cleans *Use this time to practice barbel cycling. choose a weight that allows you to maintain perfect form for all 10 sets. Workout Team of 2 8 Rounds for time 200 meter run 200/150 meter row/ski *Partners alternate rounds PureFit WOD EMOM […]

CFCody WOD Snatch Complex EMOM x 10 min 1 Hang Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat *Goal= build in weight the first 5 min, hold same weight for the last 5 min. WOD For Time: 80 Double Unders 20 burpees over the bar 20 Hang Power Snatches (95/65)(65/45) 20 Overhead […]