CFC 3rds 800m 21 KBS 55/35 15 Wall-Balls 9 Pull-Ups PureFit: 3rds 400m 21 KBS 14 Wall-Balls 7 Ring Rows

CFC 5rds 15 Cals 15 Weighted sit-ups 15 Two handed DB/KBFloor Press Rest 1 min PureFit: 3-5rds 15 Cals 15 Weighted sit-ups 15 Two handed DB/KBFloor Press Rest 1 min  

CFCody Team WOD Team of 2: 4000/3000 meter row while partner A rows, partner B completes: 5 Burpees 10 Wall Ball 15 KBS (70/55)(55/35) *partners switch as necessary

CFCody WOD For Time: 15 Power Cleans 30 T2b/GHD/Knee Raises 45 Calories 60 Slam Balls 800 meter run or 75 calories 90 weighted lunges *weighted lunges can be 1 or 2 DB/KB. Can hold DB/KB in farmers, goblet or waiters carry. *if sore from front squats yest... Continue Reading

CFCody WOD 3-4 rounds: 12 Calories 8 Front Squats (185/125)(135/95) -60 sec rest- 2 min rest 3-4 rounds: 12 Calories 8 SDHP (135/95)(95/65) -60 sec rest- *Goal is consistency.  If your intensity drops on round 3 do not do round 4. PureFit WOD 3-4 rounds:... Continue Reading