CFCody WOD Option 1: For Time: 400m Run/Row/Ski/Bike (20/24) 50 DB Bench Press (35s/50s)(25s/35s) 400m Run/Row/Ski/Bike (20/24) 50 Ring Push ups 400m Run/Row/Ski/Bike (20/24) 50 Hand Release Push ups 400m Run/Row/Ski/Bike (20/24) Option 2: 2 Rounds: 200m Run/Row/Ski/Bike (10/12) 25 DB Bench Press (35s/50s)(25/35s) 200m Run/Row/Ski/Bike (10/12) 25 Ring/hand elevated push ups 200m Run/Row/Ski/Bike (10/12) […]

For Time (with a Partner)(one partner works at a time) 800m Run together 150 Sit-Ups 125 Wall Balls 75 Pull-Ups 25 Devils Press (50/35)

CFC 30-24-18-12-6 rep for time of:Cal rowLateral burpees over the DBAlternating DB snatches (35/50 lb) PureFit 20-15-10-5 rep for time of:Cal row burpeesAlternating DB snatches 

CFC 3 rounds: On a 1:30 clock:Handstand walk (50 ft) Or 10 HSPU Or 15 Seated Dble DB Press (35/50)Max-reps knees-to-elbows 1:30 rest On a 1:30 clock:Handstand walk (50 ft) or 10 HSPU Or 15 Seated Dble DB Press (35/50)Max-reps walking lunges 1:30 rest PureFit 2-3 rounds: AMRAPx 1:30:15 Seated Dble DB Press 15 Sit-ups 1:30 […]

Open Gym: 5:15am and 5:30pm Optional WOD AMRAP 10:1 power clean (125/185 lb)1 bar muscle-up5/7-cal Echo bike– Add one rep to power cleans and bar muscle-ups until time expires.