Conditioning For Time: 5 Rounds of “Nate” 50 Double Unders 4 Rounds of “Nate” 50 Double Unders 3 Rounds of “Nate” 50 Double Unders 2 Rounds of “Nate” 50 Double Unders 1 Round of “Nate” “Nate”: 2 Ring Muscle-ups 4 Kipping Handstand ... Continue Reading

CFC AMRAP 20:00 800m Run 50 Sit-ups Purefit: AMRAP 15: 400m Run/Row/Ski 25 Sit-ups

CFCody Team WOD Team ‘HollyMan’ 30 rounds for Time: 5 Wall Balls 3 HSPU 1 Power Clean (225/155) *Teammate completes entire round then switch. Hollyman is a Hero WOD. You may perform this with a teammate or all on your own. -30 min time cap-

CFCody WOD For Time: 100 Single Arm DB Thrusters (55/35)(35/25) -Alternate Arms every 10 reps *EMOM perform 3 Bar Muscle ups/Chest 2 Bar pull ups/strict pull ups 0r if hands are beat up 8 Slam Balls PureFit WOD For Time: 80 Single Arm DB thrusters -Altern... Continue Reading

CFCody WOD 4 sets of: 3 min clock – 20 DB Deadlifts (55/35)(35/25) 12 Hang Squat Clean Max Burpee Box Jump overs with remaining time -Rest 2 min b/t sets- *Goal is to get the same amount of Burpee BJ overs every set. PureFit WOD 4 sets of: 15 DB dea... Continue Reading