CFC Snatch 3-3-3-2-2-2-1-1-1-1 “Hang Gliding” AMRAP 20: 4 Dumbbell Hang Snatches (Each Arm)  6 Toes to Bar  24 Double Unders  Dumbbell: (50/35)  PureFit AMRAP 20: 4 Dumbbell Hang Snatches (Each Arm)  6 Sit-Ups 24 Singl... Continue Reading

CFC 5 Rounds x AMRAP 3:  3 Power Cleans (135/95)  6 Handstand Push-ups  9 Wallballs (20/14)  Rest 1 Minute Between Rounds  PureFit 5 Rounds x AMRAP 3:  3 DB Power Cleans 6 Push-ups  9 Wallballs Rest 1 Minute Between Roun... Continue Reading

CFCody Team WOD Teams of 2:20 min AMRAP:Teammate 1 –Max Calorie Row/Ski/BikeTeammate 2 – 30′ DB Front Rack Lunge (50s/35s)(35s/20s)15 DB Floor Press/Bench Press30′ DB Front Rack Lunge *Teammates switch Places once teammate 2 is don... Continue Reading

CFCody WOD Open Test20 min AMRAP:50 Pistols/Lunges/Step ups50 Deadlifts (135/95)(95/65)40 Bar Facing Burpees/up Downs40 Power Cleans30 T2B/GHD/weighted sit ups30 Front sqauts20 C2B/Ring rows/Barbell Rows/20 Push Jerks10 Bar Muscle ups/Renegade Rows/Burpee... Continue Reading

CFCody WOD Strength – Back Squatwith a 12 min clock build to a heavy single Conditioning:10 Rounds: 1 min AMRAP:180′ Shuttle Sprint6 DB Snatch (70/50)(50/35)(35/25)Max Box Jump Overs (30/24)(24/20) -Rest 1 min- Shuttle distancerig to garage do... Continue Reading