10 Rounds For Time:250 m. Row or Ski/ 200m Run / Bike .31 mi.30 Double Unders10 Burpees to Target (6″) *30 minute time cap PUREFIT 7 Rounds for Time:200m Row/Run/Ski30 Single Jumps or Toe Touches5 Burpees *20 Min time cap

Build to a Heavy Set of 10:Power Clean (must be touch and go, score = heaviest load) AMRAP 14:60 Calorie Row50 Toes to Bar/Knees to Elbows/Weighted Sit-Ups40 Wall Ball (20/14)30 Power Cleans (135/95, 95/65)20 Ring Muscle-Ups/C2B Pull-Ups/Pull-Ups PUREFIT AMRAP 14:45 Calorie Row35 Knees to Elbows/weighted situps25 Wallball15 Medball Cleans5 Pullups

CFCody Team WOD Teams of 2:200 KB swings (55/35)(35/25)200 KB/DB Goblet Squats (55/35)(35/25) *One person working at a time. *Every time you switch, both teammates complete 5 burpees then continue*Finish all KB swings then move on to Goblet Squats

CF Open WOD 22.1 15min AMRAP:3 Wall Walks12 DB Snatch (50/35)(35/20)15 Box Jump Overs (24/20) *Those participating in the In-house competition will pair up and count for each other. Find all the rules and scaling options HERE PureFit WOD 15min AMRAP:3 bear crawls/inchworm with push up12 DB Snatch15 box step up overs

CF Games Open starts tomorrow with the first WOD of the season! Earn your team some BONUS points by completing the WOD or by coming to Friday Night Lights! Let the Games begin!! CFCody WOD For Time:200m row/run/ski18 Devils Press/Renegade rows (50/35)(35/25) 400m row/run/ski15 Devils Press/Renegade rows 600m row/run/ski12 Devils Press/Renegade rows 800m Row/run/ski10 Devils […]