CFC 21-18-15-12-9-6-3 Ball Slams Pull-ups Calories PureFit: 21-15-9-6-3 Ball Slams Ring Rows Calories MWOD PreWOD: Banded Bully – Hook band over pull up bar. Place arm through band onto shoulder facing away from the pull up bar. With shoulder tacked down in back(ensure shoulder is externally rotated at all times during stretch. If shoulder falls forward, […]

CFCody WOD Nutrition Challenge Test WOD 14 min AMRAP: 50 Wall Balls 40 Burpees 30 Box Jumps (24/20) 20 Calories 10 Clean & Jerks (115/85)(85/65) PureFit WOD Nutrition Challenge test WOD 14 min 50 wall balls 40 step ups 30 up-downs 20 Calories 10 KB clean & jerks *Complete this EXACTLY the same way you […]

CFCody Team WOD Workout PARTNER WORKOUT IN TEAMS OF 2… 4 ROUNDS FOR TIME* 400m Run/row/ski 60 Wall Balls (20/14)|(14/10) 60 Box Jumps (24/20) *Partners run/row/ski the 400m together. For the WB and BJ, Partner 1 works while Partner 2 rests. Complete the work in order. Reps can be split up any way. **For the […]

CFCody WOD Strength/Skill – Extended warm-up 10 min running clock Build to workout load & refine technique Conditioning Every :30 sec for 20 min 1 Power Clean & Jerk (255/155)(155/105) *Beginners should scale weight to a moderate load and perform 2-3 reps ON THE MIN. PureFit WOD TABATA 8 rounds (:20 sec ON :10 sec […]

CFCody WOD Strength/Skill on a 15 min clock Build to a 1RM Front Squat *Record today’s 1RM for the upcoming strength cycle. Conditioning 15 min AMRAP: 1 strict Pull up 2 Russian KB Swing (70/55)(55/35) 3 Burpees/up-downs *every round add 1 strict pull up 2 RKB 3 burpees/up downs ex: Rd 1 = 1 pull […]