CFCody WOD 4 Rounds for time:10 Pistol squats20 pull ups30 Push ups1000m bike/400m run/500m Row/ski PureFit WOD 3-4 Rounds for time:10 Lunges (each leg)15 ring rows20 push ups400m Row

CFCody WOD Strength Day!! For Load:1 Rep Max Back Squat1 Rep Max Press1 Rep Max Deadlift -Spend 10min @ Each lift-Adjust this to a 3 rep Max if needed Alternative WOD 5 sets:7 DB Squat cleans (25s/35s)7 DB Push press (25s/35s)200m Run//row/Ski/Bike (10/1... Continue Reading

3 rounds for time:120 double-unders1,000-m row800-m run

CFC 2:00 at each station for 5 rounds:  JFAB (Happy Birthday John F)A) 1:00 max-reps toes-to-barsB) 1:00 max-reps Deadlift (95/185 lb)C) 1:00 max-box jumps PureFit 2:00 at each station for 5 rounds:A) 1:00 max-reps sit-upsB) 1:00 max-reps jumping lungesC... Continue Reading

CFC For time:21 deadlifts (225/315 lb)15 hang power cleans (155/225 lb)9 squat clean thrusters (85/135 lb) PureFit For time: 3 rds12 KB deadlifts 9 KBS6 Goblet squats