CFC On a 10:00 clock:3 unbroken clean and jerks– Build to a heavy set. 5 rounds for time:200-m run6 clean and jerks (125/185 lb) PureFit On a 10:00 clock:3 unbroken DB clean and jerks– Build to a heavy set. 5 rounds for time:200-m 6 DB clean and jerks

CFC Complete as many rounds as possible in 9:00 of:2-4-6-8… etc.Box jumps (20/24 in)Handstand push-ups or Push-Ups Post-workout:For completion:50 Single leg KB deadlifts (25 on each leg) rotate as necessary PureFit Complete as many rounds as possible in... Continue Reading

CFCody Team WOD 25min AMRAP:20 Burpees200m run/row/ski/bike (10/12) together4 Rope Climbs -One person working at a time on burpees & rope climbs Rope Climb subs2 Devils press = 1 climb2 renegade rows = 1 climb2 lay to stand = 1 climb  

CFCody WOD Strict Elizabeth21-15-9Squat Cleans (95/135)(65/95)strict ring dip Finisher8min clockbuild to a heavy 1 repsquat clean PureFit WOD 21-15-9DB squat cleansPush upsCalories

CFCody WOD For Time:50ft Handstand walk25 T2B/K2E/weighted sit ups50ft HS walk50 DB Snatch (35/50)50ft HS Walk25 T2B/K2E/weighted sit ups50ft HS Walk HS walk sub24 shoulder taps against the wall24 shoulder taps in plank PureFit WOD For Time:24 shoulder ta... Continue Reading