CFCody WOD Every 2min x 10:2 Rope ClimbsMax Calories/Slam Balls -Alternate between Calories & Slam Balls to allow for equipment if needed. Rope Climb subs-half distance climb-2 rope climbs = 2 pull ups + 2 K2E-2 rope climbs = 6 strict pull ups-2 rope ... Continue Reading

CFCody WOD New Year New You Nutrition Challenge Test WOD – Re-test3 Rounds:-1 min @ each movement for MAX reps-DB Snatch (55/35)(35/25)BurpeesPower Cleans (115/85)(95/65)CaloriesWall Balls (20/14)-1min rest between rounds- -Perform this EXACTLY the ... Continue Reading

For Time: Teams of 270-60-50-30-20:Push-Press (75/45)Box Jumps (24/20)Calorie Row

CFC 45 Wall Balls (20/14)30 Toes to Bar15 Burpee Box Jumps (30/24)30 Wall Balls (20/14)20 Toes to Bar10 Burpee Box Jumps (30/24)15 Wall Balls (20/14)10 Toes to Bar5 Burpee Box Jumps (30/24) PureFit For Time:30 Wall Balls (20/14)20 Toes to Bar10 Burpee Box... Continue Reading

CFC PART 1: DeadLiftsWarm-Up: 5×40% 5×50% 3×60% Work Sets: 5×75% 3×85% 1+95% PART 2: “ENCORE”For Time:21-15-9:Overhead Squats (135/95)Chest to Bar Pull-ups (DB Rows if hands are beat-up)PureFit PART 1: KB DeadliftOn th... Continue Reading