CFC For time:10-8-6-4-2Push jerks (125/185 lb)100-80-60-40-20Double-unders PureFit For time:10-8-6-4-2DB or KB Push jerks 120-90-70-50-30Single-unders 

CFC Deadlift10-7-7-3-3 Post workout accessory8 rounds::20 hollow rocks:10 rest:20 Superman rocks:10 rest PureFit KB Deadlift10-7-7-3-3:20 hollow rocks100m  

CFCody Team WOD 100 Calories 80 Partner med Ball sit ups 6:00 accumulate Pull up bar hang 80 V-ups/knee tucks 100 Calories -30 min time cap-

CFCody WOD For Time: 100 Double Unders/150 Single Unders 60 DB Deadlift (50/70)(35/50) 100 Double Under/150 Single Unders 45 DB Hang Power Cleans 100 Double Unders/150 Single Unders 30 DB Push Jerks -Use 2 DB- PureFit WOD For Time: 80 Single Unders/200m R... Continue Reading

CFCody WOD Strength – Every 2-3min Overhead Squat 8-8-8-8 (build each set) For time: 2 Rounds: 20 OHS (55/75) 15 deficit push ups 800m Run/Row/Ski/Bike (40/48) PureFit WOD Cyclist Goblet Squats 8-8-8-8 -Build each set For Time: 3 Rounds: 12 Banded O... Continue Reading