CFC: 10 Min.- Build to a heavy : 3 rep touch and go snatch 11-9-7-5 Power Snatch (135/95)(95/65) Muscle-Ups (bar or ring)  or Pull-Ups + Dips (ex: rd 1= 11 pull-ups+ 11 dips: rd 2= 9 PU+ 9 dips etc.) PureFit: 15-12-9-6-3 KBS Ring Rows Box Dips MWOD Pre-WOD: Shoulder Primer – place a thin band across […]

CFC: AMRAP x 25 400m Run 20 Barbell Goodmornings 20/15 Calories 15 Sit-Ups PureFit: AMRAP x 17 200m Run 15 Banded Goodmornings 12 Calories 10 Sit-ups MWOD Pre-WOD: Posterior chain banded flossing Post-WOD: Hip flexor stretch or achilles stretch.  After running these two areas get tight. Do both stretches if time allows. Banded Anterior Hip […]

Team WOD Team of 2: Together on a 12min running clock -Run 1 mile (record your mile time) with remaining time, one person working at a time -row/ski/bike Max cals -rest 2 min- 16 min AMRAP: 4 pull ups (strict for advanced) 6 KBS (55/35)(35/25) 8 slam balls -complete entire round then switch-

CFCody WOD Every 1:30 for 10 sets – 100 meter run 3 Heavy Deadlifts (Athlete choice) Max Burpee’s over the bar in remaining time -rest 1:30 b/t sets- PureFit WOD 4-5 sets 100 meter run/row/ski 5 single leg KB/DB Deadlifts (each leg) 10 KB/DB russian twist 100 meter run/row/ski -:30sec rest b/t sets- MWOD PreWOD: Hamstring […]

CFCody WOD For Time: 10-9-8-7-6-5-4-3-2-1 alternating KB/DB snatch (70/55)(35/25) Toes 2 bar/ knees to elbows/ med ball sit ups DB/KB goblet squat (70/55)(35/25) -12 cal row/bike/ski or 30 double/single unders after each set   PureFit WOD For Time: 10-9-8-7-6-5-4-3-2-1 alternating KB/DB snatch knees to elbows/ med ball sit ups DB/KB goblet squat -10 cal row/bike/ski […]