Active Recovery Day: 5:30am and 5:30pm Optional WOD Bench Press 3 Rep Max “Cinderella” AMRAP 15:5 Handstand Push-ups10 Toes to Bar15 Wallballs (20/14)

CFC 8 Rounds For Time:200 Meter Run4 Bar Muscle-ups8 Clean & Jerks (115/85) Time Cap: 20 Minutes PureFit 5 Rounds For Time:200 Meter Run7 Ring Rows12 KBS Time Cap: 20 Minutes

CFC Overhead Squat 5 Rep max WOD For Time [10 Minute Cap]:750/700 Meter Row50 Overhead Squats (95/65)25 Bar-Facing Burpees PureFit For Time: 3 Rounds400 Meter Row15 Goblet Squats5 Burpees 15 min. Cap

Team WOD Teams of 2-3:25min AMRAP: 90 Power Snatch (95/65)(65/45)90 Burpee Box Jump Overs (24/20)60 Power Snatch (115/85)(95/65)60 Burpee Box Jump Overs30 Power Snatch (135/95)(115/85)30 Burpee Box Jump overs -With time left over in 25min go directly into…Team Max Calories (everyone on a machine working at the same time.) *one person working at a time […]

CFCody WOD Strength – Clean & Jerk1RMWOD30-20-10C2B Pull ups3-2-1Rounds of DB DT(50s/35s)(35s/25) DB DT= (DB in each hand)12 Deadlifts9 Hang Power Cleans6 Push jerks C2B Pull ups SubsChin over the bar pull upsBanded C2B pull ups15-10-5 Strict Pull upsDB or Barbell Rows PureFit WOD 15 min AMRAP:12 med ball sit ups10 pull ups/ring rows/DB Rows1 […]