CFC 6 rounds for time:9 hang squat cleans (105/155 lb)6 bar muscle-ups PureFit 6 rounds for time:9 DB hang squat cleans 9 Ring Rows

Open Gym 5:30am and 5:30pm Optional WOD 5 rounds::30 row:30 push-upsRest 2:00– Score is total calories and push-up reps.

CFC For time:80 DB box step-ups (20/24 in) (35/50 lb)– Every minute on the minute, starting at :00, perform 20 double-unders.– Use two dumbbells. PureFit For time:80 DB box step-ups – Every minute on the minute, starting at :00, perform 20 single-unders.– Use two dumbbells.

CFCody WOD Murph Prep WODFor Time:800m run/row/Bike (48/40)5 Rounds of Cindy400m Run/Row/Bike (24/20)3 Rounds of Cindy200m Run/Row/Bike (12/10) PureFit WOD Murph Prep WODFor Time:600m run/row/bike (30)4 Rounds of Cindy300m Run/Row/Bike (15)2 Rounds of Cindy100m Run/Row/Bike (6)  

CFCody Team WOD Buy in: 60 slam balls 3 Rounds:200m Run/Row/Ski/Bike (12/10)5 Power Cleans (185/125)(135/95) 3 Rounds:200m Run/Row/Ski/Bike (12/10)5 Squat Cleans (185/125)(135/95) 3 Rounds200m Run/Row/Ski/Bike (12/10)5 Clean & Jerks (185/125)(135/95) Buy out: 60 partner med ball sit ups *complete Buy in & Buy out together. dividing reps however,1 person working at a time..  each teammate […]