CFCody WOD 3 Weeks have come and gone! We know how hard you all have worked and are excited to see the results. Those participating in the challenge make sure to get on the INBODY machine and re-test the Test WOD. Nutrition Challenge Test WOD 15 min AMRAP: 50 Wall Ball (14/20) 40 Burpees 30 […]

CFCody Team WOD Teams of 2: 21 min AMRAP: Partner 1: 8 Thrusters (115/85)(85/55) 24 Slam Balls Partner 2: Max Calories *When Partner 1 completes 8 thursters & 24 slam balls, SWITCH. Continue this pattern for 21 mins.

CFCody WOD For Time: 30 Power Cleans (185/115)(135/95) 60 DB/KB Push Press (55/35)(35/25) 90 Double Unders 60 Box Jump Overs 30 Burpee’s over the Bar Goal: Sub 20 min PureFit WOD 2 Rounds For Time: 12 DB/KB Power Cleans 20 DB/KB Push Press 40 Single Unders 20 Step up overs 12 Burpees/Up Downs

CFCody WOD 12 min AMRAP: 12 Overhead Squats (115/75)(85/55) 12 Pull-ups 12 Front Rack Reverse Lunges (115/75)(85/55) PureFit WOD 12 min AMRAP: 12 DB/KB Front Squats 10 Pull-ups 8 Lunges* *can use weight for lunges

Active Recovery Day! Optional WOD Buy In: 500 meter row/Ski/Bike (25/20) 25 Wall Ball 5 KettleBell Swings 20 Wall Ball 10 KBS 15 Wall Ball 15 KBS 10 Wall Ball 20 KBS 5 Wall Ball 25 KBS