10 Rounds For Time:10 Toes to Bar10 Burpees100 Meter Run Time Cap: 30 Minutes PureFit 5-7 Rounds For Time:10 Sit-Ups10 Ring Rows100 Meter Run Time Cap: 20 Minutes

CFC Back SquatOn the 2:00 x 5 Sets:2 Back Squats AMRAP 8:  1 Wall Walk or Rope Climb or 5 Ring Rows+5 Sit-Ups2-4-6…Thrusters (75/55) PureFit: AMRAP 20:20 single-unders15 burpees10 kb deadlifts – Rest 2:00 between rounds.

CFCody Team WOD Team BadgerTeams of 2:3 Rounds:30 Squat Cleans (95/65)(75/55)30 Pull ups800 m Run/Row/Ski *1 person working at a time on reps, Run together.  -30min cap-

CFCody WOD Strength – Power SnatchOn the 2 min x 5:3 Reps WODFor Time (12min Cap)500/450m Row/400m Run/Bike (24/20) cals30 Power Snatch (135/95)(95/65)500/450m Row/400m Run/ Bike (24/20) cals PureFit WOD 3-4 Rounds:20 Push ups30 KBS40 Sit ups200m Ru... Continue Reading

CFCody WOD Strength – Strict PressOn the 2min x 5:3 Reps WOD18min AMRAP:100 Wall Balls (20/14)80 DB Snatch (50/35)(35/25)60 Box Jumps (24/20)40 Double DB Push Press (50/35)s (35/20)sMax Calories with remaining time PureFit WOD Strength – DB St... Continue Reading