CFCody WOD Partner WOD – For timeBuy-in: 400m Run/Row/Ski/Bike (20/24) – done together 10 rounds: “I go, you go” (5 rounds each)9 weighted sit ups/GHD sit ups6 Hang cleans3 Front Squats Buy out: 400m Run/Row/Ski/Bike (20/24) – done together Barbell or DBsBarbell = (95/135)(65/96)(35/45)DB = (35s/50s)(20s/35s)(10s/20s) PureFit WOD Partner WOD – For timeBuy-in: 400m Run/Row/Ski/Bike […]

AMRAP 20 with a partner:Max-cal on any machine– From :00-5:00 and 10:00-15:00, the non-working partner holds a plank.– From 5:00-10:00 and 15:00-20:00, nonworking partner hangs from a bar.– Partners can only accumulate calories if their partner is holding or hanging.

CFC 1,000-m rowthen…5 rounds of:15 pull-ups7 Snatches (85/135 lb) PureFit 1,000-m rowthen…5 rounds of:50 farmers carry7 power stairs    

CFC Every 3:00 for 10 rounds:10 DB push presses (35/50 lb)8 shuttle runs– Rest the remainder of the interval.– 1 shuttle run is 25 ft out and back.– Use two dumbbells. PureFit Every 3:00 for 5 rounds:10 DB push presses 5-8 shuttle runs– Rest the remainder of the interval.– 1 shuttle run is 25 ft out […]

Open Gym: 5:00am and 5:30pm WOD Deadlift 5-5-5-5-5