CFC 40-30-20-10 2 Hand DB Cleans (35/25) Sit-Ups Cals PureFit 20-15-10-5 2 Hand DB Cleans (35/25) Sit-Ups Cals MWOD Partner Internal Rotation:  One partner will lay on back and make a bridge with feet under knees, knees at 90.  Place hands behind back in bridge. Other partner will pin shoulders to the ground. Start gently […]

CFC AMRAP x 15 30 DU’s 15 Russian KBS (75/55)(55/35) 200m Run 15 Push-Ups PureFit AMRAP x 15 20 Single Unders 10 Russian KBS 55/35) 200m Run/Row/Ski 10 Push-Ups MWOD Achilles stretch – stretch against a wall or plyobox in four different positions. First, stand close to the wall/box, place foot flat against to wall/box […]

Partner WOD 5-6 rounds: 20 box jumps (You go I go) 20 partner med ball sit ups 20 Slam balls (you go I go) 200 meter run/row/ski (you go I go)  

CFCody WOD For Time: 1K Row *Record your 1K Row time. This is a GLORY BOARD wod -Rest 3 min- 7 min AMRAP: 2 Front Squats (185/135)(135/95) 4 Handstand Push ups/Push ups -Rest 3 min- 2 Sets Max Front Squat -Rest as needed b/t sets -use same weight from Workout PureFit WOD For Time: 500 […]

CFCody WOD Strength/Skill – 8 min Ring or Bar Muscle up practice -Go over Muscle up sub options Conditioning 2 rounds: 60 KB Swings (55/35) 50 cal bike/row/ski/800 meter run 40 toes to bar 30 Power Cleans (135/95)(95/65) 20 Muscle ups (bar or ring) 15 min Time cap Muscle up sub: -20 elevated gymnastic ring […]