CFCody WOD On a 17min clock1600m Run/Row/Ski/Bike (80/96) in remaining time complete3 Rep MAX Shoulder PressorOn a 17min Clock1600m Run/Row/Ski/Bike in remaining time complete AMRAP of3 strict press (challenging weght)6 plank push ups12 Jumping lunges -Choose which options is best for you.  PureFit WOD On a 15min clock800m Run/Row/Ski/Bike(40) in remaining time complete AMRAP of3 […]

Teams of 2: You go/ I go: AMRAPx 20:00 10 deadlifts (95/135 lb)7 push presses5 handstand push-ups or feet elevated push-ups  

CFC Every 3:00 for 5 sets:200-m run7 pull-ups5 burpee pull-ups3 bar muscle-ups or C2B PureFit Every 3:00 for 5 sets:100-m run7 Ring Rows5 Box Step ups3 Devils press    

CFC AMRAP 10:5 hang clean and jerks (80/115 lb)10 back squats15 toes-to-bars Then, On a 5:00 clock:Find a 1-rep-max clean PureFit AMRAP 12:5 DB hang cleans10 DB front rack squats15 Sit-ups or T2B  

Open gym: 5:15am and 5:30pm Optional WOD 6 rounds for time of:8 double-DB box step-overs (20/20 in) (35/50 lb)12 single-DB snatches (35/50 lb)48 double-unders – Rest exactly 1 minute between rounds. Time cap: 20 minutes