CFC Back SquatOn the 2:00 x 5 Sets:2 Back Squats AMRAP 8:  1 Wall Walk or Rope Climb or 5 Ring Rows+5 Sit-Ups2-4-6…Thrusters (75/55) PureFit: AMRAP 20:20 single-unders15 burpees10 kb deadlifts – Rest 2:00 between rounds.

CFCody Team WOD Team BadgerTeams of 2:3 Rounds:30 Squat Cleans (95/65)(75/55)30 Pull ups800 m Run/Row/Ski *1 person working at a time on reps, Run together.  -30min cap-

CFCody WOD Strength – Power SnatchOn the 2 min x 5:3 Reps WODFor Time (12min Cap)500/450m Row/400m Run/Bike (24/20) cals30 Power Snatch (135/95)(95/65)500/450m Row/400m Run/ Bike (24/20) cals PureFit WOD 3-4 Rounds:20 Push ups30 KBS40 Sit ups200m Run/Row/Ski/Bike (12/10)

CFCody WOD Strength – Strict PressOn the 2min x 5:3 Reps WOD18min AMRAP:100 Wall Balls (20/14)80 DB Snatch (50/35)(35/25)60 Box Jumps (24/20)40 Double DB Push Press (50/35)s (35/20)sMax Calories with remaining time PureFit WOD Strength – DB Strict PressOn the 2min x 5:3 Reps WOD18min AMRAP:80 Wall Balls 60 DB Snatch 40 Box Jumps/ step ups20 Double […]

CFCody WOD Active Recovery Day:  Open Gym @ 5am & 5:30pm Optional WOD 2 Rounds:2 min Calories2 min Burpees2 min Shuttle Runs