CFC AMRAP: 15:00 400m 15 Push-Ups 15 Deadlifts (155/105) PureFit AMRAP: 15:00 200m 15 Push-Ups 15 KB Deadlifts

CFCody Team WOD ‘Team Grettel & Ingrid’ 400 meter run/row/ski 10 Rounds of Grettel: (5 each) 3 Clean & Jerks (135/95)(95/65) 3 Burpees over the bar 400 meter run/row/ski 10 Rounds of Ingrid: (5 each) 3 Power Snatch (135/95)(95/65) 3 Burpees over the bar 400 meter run/row/ski *Teammates will run/row/ski together, one person working at […]

WOD: Open 21.1 For Time: 1-3-6-9-15-21 Wall Walks 10-30-60-90-150-210 Double-Unders Time Cap: 15 minutes Prior to starting the workout, the athlete will need to mark two lines on the floor for the Wall Walks (see Movement Standards section). This workout begins with the athlete standing behind the furthest line from the wall and facing the […]

CFCody WOD 10-9-8-7-6-5-4-3-2-1 Squat Cleans (135/95)(95/65) Handstand Push ups* -200 meter run/row after every ODD round. *HSPU subs – Elevated push ups – put hands on plates Ring push ups Weighted push ups – put plate on back PureFit WOD 10-9-8-7-6-5-4-3-2-1 DB or Med Ball squat cleans Push ups -200 meter run/row after every ODD […]

Active Recovery Day! Open Gym @ 5:30am & 5:30pm Optional WOD 6 Rounds: 400 m Run/Row/Ski 25 Burpees -20 min goal-