CFC AMRAP 5 min 15/13 Cal or 200m Run Wallballs AMRAP 5 min 15/13 Cal or 200m Run 7 Muscle Up or C2B or Pull-Ups AMRAP 5 min 15/13 Cal or 200m Run Box Jumps PureFit AMRAP 5 min 15/13 Cal 10 Box Step-Ups AMRAP 5 min 15/13 Cal 7 Ring Rows AMRAP 5 min 15/13 Cal […]

CFC Run 600 meters 20 Front Squat (135/95) 10 Bar Facing Burpee Run 400 meters 15 Front Squat (185/135) 15 Bar Facing Burpee Run 200 meters 10 Front Squat (225/155) 20 Bar Facing Burpee PureFit Run 400 meters 20 Squats 10  Burpees Run 200 meters 15 Squats 15  Burpees Run 100 meters 10 Squats 20  […]

Team WOD Teams of 2: Buy in: 800 meter run 30 rounds of: 5 Wall Balls 3 Bupree’s 1 Power Snatch (135/95)(95/65) Buy Out: 800 meter run *Run together *30 Rounds: teammate completes the entire round then switch.

CFCody WOD Strength – 15 min 20 rep Max Back Squat for the day Conditioning 6 min AMRAP: 3 Power Cleans (155/105) 6 T2B/med ball sit ups/weighted sit ups Goal: 9+ Rounds WOD Notes: heavier Power Clean today, these should be quick singles. not so heavy you can’t get back on the bar quickly. Move […]

CFCody WOD “Marco” 3 Rounds: 21 Pull ups 15 HSPU or regular push ups 9 Thruters (135/95)(95/65) Goal: Sub 11 min WOD Notes: no more than 3 sets on pull ups, same for HSPU – think short quick sets – no more than 2 sets for Thrusters, scale weight accordingly. “Marco” U.S. Marine Cpl. Marc […]