CFC 7 rounds for time of:3 devils press5 wall balls7 toes-to-bars9 box jumps (24/30 in) PureFit 5-7 rounds for time of:3 devils press5 wall balls7 sit-ups9 box jumps or step ups

rx For time: 1,600-m run 100 pull-ups 200 push-ups 300 air squats 1,600-m run – Partition anyhow. – Wear a weight vest if you have one (14/20 lb).

CFCody Team WOD Teams of 2 – 6 Rounds: 500m row 400m run 40 alternating single dumbbell snatch (35/50) 30 partner med ball/slam ball sit ups (20) 20 burpees  *Partners row & run at the same time, one runs, the other rows. *divide reps up however. *switch machine work for the next round. 

CFCody WOD 12min AMRAP:200m Run/Row/Ski/Bike (10/12)8 Hang Squat Clean (75/115)(55/85)4 Wall Walks Wall Walk progressionhalf distanceinchworm + push up10 plank shoulder taps =1 wall walk PureFit WOD 12min AMRAP:200m Run/Row/Ski/Bike (10)8 KB squat clean4 inchworm + push ups

CFCody WOD Strength/Skill5 sets for load: lift every 3min5 strict press5 Push press5 push jerks-complete the complex unbroken, with the same weight on the bar for all lifts-Add weight each set as mechanics allow Conditioning6 Rounds:24 KBS (35/53) 12 Burpees to a target-Complete Russian KBS if you do the strength portion PureFit WOD Strength/Skill5 sets for […]