CFC 5 Rounds For Time:400 Meter run/row/ski12 Deadlifts (185/135)30 AbMat Sit-ups100 Meter Farmers Carry (50’s/35’s) PureFit 3-5 Rounds For Time:200 Meter 12 KB Deadlifts 15 Sit-ups50 Meter Farmers Carry

CFCody Team WOD Teams of 24 rounds for time of:Partner 1: 15 Burpees + 200m run/rowPartner 2: 200m run/row + 10 DB Squat Cleans (50s/35s)Partner 1: 200m run/row + 10 DB Squat Cleans (50s/35s)Partner 2: 15 Burpees + 200m run/row -40min time cap-

CFCody WOD 25min AMRAP:7 Box Jump Overs (24/20)7 pull ups/toes 2 bar/Barbell Rows7 Power Snatch (75/55)-Every 5min, starting with 0:00, complete 400m run/row. With remaining time, complete as many rounds/reps as possible of the above. -modify 400m run/row... Continue Reading

CFCody WOD Strength – Strict Press (10-12min)-5 sets of 5 reps-Increase weight each set if possible Conditioning 10 Rounds: 200m Row/run/ski/(25/20) cal bike30ft DB Walking Lunges (50s/35s)10-9-8-7-6-5-4-3-2-1DB Shoulder to Overhead (50s/35s) -20min... Continue Reading

Active recovery day!Open gym @ 5am & 5:30pm Optional WOD5 Rounds:800m run/Row30 KBS (50/35)Max Unbroken Bench Press (135/95) -38min Time Cap-