CFCody WOD 4 Rounds:1 min: Plank Hold1 min: Single DB Step ups (20/24)(35/50)1 min: Deadlifts (155/225)(105/155) Post WOD1 set: Max Effort L-sit hold-rest as needed2 sets: 50% of Max L-sit hold PureFit WOD 4 Rounds:1 min: Plank Hold1 min: Single DB Step u... Continue Reading

CFCody WOD 20min AMRAP:15 Dbl DB Front Squats (35s/50s)(20s/35s)50 Double Unders/75 Single unders12 Strict Pull ups50ft Handstand Walk Handstand walk subs-30 Handstand Shoulder taps-40 Plank Shoulder taps PureFit WOD 20min AMRAP:15 Dbl DB Front Squats60 S... Continue Reading

5 rounds with a partner:60 double-unders, each at the same time50 burpees, total at the same time400-m run, together30 alternating single-leg squats, split reps as needed with partner

CFC AMRAP 12:10 calories 8 ring dips6 single-arm Russian KB swings/arm (35/53 lb) PureFit AMRAP 12:10 calories 8 box dips/ring dips6 single-arm Russian KB swings/arm

CFC Pre-workout:EMOM 10:1 hang power clean AMRAP 10:5 power cleans (135/205 lb)10 toes-to-bars PureFit AMRAP 15: 5 wall balls10 KBS15 Sit-Ups