WOD“Nate”AMRAP 20:2 muscle-ups, (2 low ring transitions)4 handstand push-ups, (4 pike push ups)8 KB swings (55/70 lb) (35/55 lb)

WODFor load:3-3-3-3-3-3DeadliftThen / OrOn a 10:00 clock:1,600-m run (1,200m run)Max calories on any machine in the remaining time*If you want to focus on strength today, do deadlifts only and make all 6 sets of 3 challenging. If you’d like some dea... Continue Reading

WOD2 rounds for time:50 wall-ball shots (14/20 lb) (9/10 ft) / (10/14 lb) (9/10 ft)50 sit-ups Post-workoutOn a 10:00 clock:Low-ring muscle-up transition practice OR Pull-up practice(work your weak point) PUREFIT 3 Rounds:25 Wallball25 Situps15 Pullups/Rin... Continue Reading

CFCody Team WOD Teams of 2:20 Rounds of:7 Push Press (75/115)(55/75)100m Run/Row/Ski/Bike (5/8)7 Burpees-Partner completes entire rounds then switch-

CFCody WOD StrengthBack Squat3-3-3-3-3 -Complete a set of 3 every 2min for the first 3 sets, every 3min for the last 2 sets.  ConditioningFor Time:50 Power Cleans (95/135)-at the top of every min complete 10 Box Jumps(20/24)  Goal time is under 10 min P... Continue Reading