CFCody WOD 10 min AMRAP: 10 Power Cleans (135/95)(95/65) 10 Cal row/bike/ski/200 meter run rest 2 min 10 min AMRAP: 10 DB Push Press 10 Slam Balls PureFit WOD 8 min AMRAP: 10 Cal row/bike/ski/200 meter run 10 DB Power Cleans rest 2 min 8 min AMRAP: 10 D... Continue Reading

Teams of 2: Fight Gone Bad 5rds 1 min at each station for max reps (break up how you want) Wall-Ball SDLHP (75/55) Box Jumps (20) Push-Press (75/55) Row for Cals Rest 1 min

CFC AMRAP x 20 200m/20-15 cals 12 Box Jumps 7 DB Floor Press PureFit AMRAP x 20 200m 12 Box Step-Ups 7 DB Floor Press

CFC EMOM x 14 MIN 1: 30 Double Unders/60 Singles MIN 2: 10 P. Snatch (75/55)   PureFit EMOM x 14 MIN 1: 30 Single-Unders MIN 2: 10 DB Snatch (single arm/alternating)

CFC 5:30am Class/5:30pm Open Gym WOD 15 Pull-Ups Plank Hold, 1 min 12 Pull-Ups Plank Hold, 1 min 9 Pull-Ups Plank Hold, 1 min 6 Pull-Ups Plank Hold, 1 min 3 Pull-Ups Plank Hold, 1 min