CFCody WOD Every 2 min x 20 min: 2 Power Snatch* 200 meter run/row/ski/bike (12/10) cals *Pick a load for Power Snatch that challenging but doable in the time frame. PureFit WOD 15 min AMRAP: 15-12-9 Russian KBS Calories

CFCody WOD 16 min AMRAP: 4 Bar Muscle ups 4 Front Squats (165/115)(115/75) 4 Thursters 4 Push Jerks Muscle up sub 4 Strict Pull ups 4 C2B pull ups 4 kipping pull ups PureFit WOD 14 min AMRAP: 4 pull ups 4 DB front squats 4 DB thrusters 4 Push press *can u... Continue Reading

WOD 25  min AMRAP 10 alternating db snatch 50/35 200m row/ski/run 2 tgu w/ db (one with each hand) *teams of 2, partner A completes a round while partner B rests, then switch

CFC WOD 20 Minutes: 1 Muscle-up/ 3 chest to bar pullup/ 3 pullups 1 Power Clean, 185/125 lbs OR 5 reps moderate weight 9/6 Calories *Take the opportunity in this WOD to practice the skill of MU or challenging pullup. PureFit 15 Min AMRAP 5 Pullups 7 Cals ... Continue Reading

Strength Front Squat 5-5-5:  Pulling it off the floor for first rep CFC WOD AMRAP x 12 30 Air Squats 30 Lunges 15 Toes-to-bar/ K2E, Knee-ups, weighted sit-ups 15 Push-ups PureFit AMRAP x 12 12 Air Squats 12 Lunges 12 Turkish Situps (6 on right arm, 6 on ... Continue Reading