CFC 21-15-9-9Thrusters (65/95)Lateral burpees over the bar200m run after each round PureFit 15-12-9-6DB Thrusters Burpees200m run after each round  

CFCody Team WOD For time with a partner: 100 walking lunges80 Slam Balls2:00 accumulated Battle rope (switch as needed)800m  run together2:00 accumulated hang from a pull-up bar (switch as needed)80 med ball partner sit ups100 walking lunges – One part... Continue Reading

CFCody Team WOD Partner Fight Gone Bad 4 Rounds: 1:00 /movement ~ Each partner does 1 minute and then switch  Round 1Wall Balls (14/20)     Partner 1SDLHP (65/95)        Partner 2Box Jumps (20/24)  Partner 1Push Press (65/95)   Partner 2Calorie... Continue Reading

CFCody Team WOD 10min AMRAP:Pacer – Partner 1: 100m Farmers Carry (choose a challenging wt.)              Partner 2: As many Reps as possible of: 10 plate ground to overhead 10 sit ups *Pick up where partner left off 10min AMRAP:Pacer –... Continue Reading

Active Recovery Day Open Gym @ 5:15-6:15am & 5:30 – 6:30pm Optional WoD AMRAP 20 with a partner: 20 deadlifts (155/225)(135/185)(105/135)200-m run20 Handstand Push ups/Push ups – Partners complete each run together and split Deadlifts & HS... Continue Reading