5 rds for time: 15 KBS (70/55)(55/35) 15 T2B Rest 2 min: 5 rds for time: 15 Burpees 15 Sit-ups PureFit: 4 rds for time: 15 KBS (70/55)(55/35) 15 T2B Rest 2 min: 4 rds for time: 15 Burpees 15 Sit-ups Mobility WOD: Pre-WOD – Pec stretch – Stan... Continue Reading

AMRAP x 20 500m row/ 400m run 20 Push-Press (95/65)(65/35) 50 DU’s PureFit AMRAP x 16 400m Row 15 DB Push-Press 50 Single Unders Mobility WOD:Pre-WOD 1) Bonesaw- kneeling, cross ankles and place bottom foot up on foam roller.  Place bottom leg forw... Continue Reading

Team WOD Team of 2: 400 meter run/row together 6 rounds of Cindy -5 pull ups -10 push ups -15 squat 800 meter run/row together 8 rounds of Cindy 40 cal bike/row 10 Rounds of Cindy -one teammate completes entire round of Cindy then switch -Bike/Row divide ... Continue Reading

CFCody WOD Strength/Skill – 15 min Press Series 3 x 3 Strict Press 3 x 2 Push Press 3 x 1 Push Jerk *Complete all 3 sets of Strict Press, then all 3 sets of Push press, then all 3 sets of Push Jerks.  Load should be the same for each set and build ... Continue Reading

CFCody WOD Strength/Skill Work:  10 min clock Practice rope climbs & pistol drills WOD EMOM x 18 min: min 1 – 2 Rope Climbs or 10 knees to elbows min 2 – 8-10 Deadlifts (225/155)(205/135) min 3 – 30 air squats or 8/8 pistols PureFit... Continue Reading