CFCody WOD 5 Rounds:400m Run/Row/Ski/Bike (20/24)50ft Handstand Walk HS Walk SubsInverted Pike Walk around box10 HS shoulder taps against Wall50ft Bear Crawl50ft Dbl DB Overhead carry PureFit WOD 4-5 Rounds:400m Row/Run/Ski/Bike (20)50ft DB Overhead carry... Continue Reading

CFCody WOD 21-18-15-12-9-6-3T2B/K2E/Weighted sit ups/GHDWall Balls (14/20)-400m run/row/ski/Bike(20/24) after every EVEN round PureFit WOD 18-15-12-9-6-3K2E/weighted sit upsWall Balls-400m run/row/ski/Bike(20/24) after every EVEN round

AMRAP 20 with a partner:10 feet-elevated ring rows10 dips 10 box jumps (20/24 in)– Partners alternate full rounds.

CFC AMRAP 30:3 wall walks200-m run1 deadlift– Deadlift load is 80-90% of 1-rep max. PureFit AMRAPx175 DB push press200-m run5 KB deadlift

CFC Pre-workout strengthEvery 2:00 for 10:00:2 squat snatches– Use around 70% 1-rep max. WOD 21-15-9 reps for time:Knees-to-elbowsOverhead squats (95/135 lb) PureFit 21-15-9 reps for time:Sit-upsKBS Then:  1000m