CFCody WOD Gymnastics8 min AMRAP:100 M run/rowMAX gymnastic movement of your choice *Choose a movement you have been working on. This is for QUALITY not QUANTITY. Even if its 1 rep! AMRAP x 720 Double Dumbbell Box Step Ups (50’s/35’s)6 Renegade Rows (... Continue Reading

CFC 4 Rounds For Time:500 Meter Row/ 400m Run12 Burpee Pull-ups21 Box Jumps (24″/20″) *Score = Time it takes to complete the workout PureFit 3 Rounds For Time:500 Meter Row12 Burpee 21 Box Step-Ups *Score = Time it takes to complete the workou... Continue Reading

CFCody Team WOD Teams of 2: For Time:10-9-8-7-6-5-4-3-2-1:Power Cleans (155/125)(135/95) After Each Round:Partner 1: 1 Rope Climb + 12 jumping lungesPartner 2: 200m med ball carry runThen Partners switchPartner 2: 1 Rope Climb + 12 jumping lungesPartner 1... Continue Reading

CFCody WOD “Diane” 21-15-9DeadliftsHSPU *This is a GLORY BOARD workout! we will re-test in 6 weeks so make sure to record your score and how you complete the WO on the whiteboard. HSPU subsRing Push upsSeated DB pressPush ups Finisher3 Rounds ... Continue Reading

CFCody WOD Strength WODBack Squat Warm up sets:5 @ 50%5 @ 55%3 @ 60% Working Sets:5 @ 75%3 @ 85%1 + @ 95% *Today we are hoping to re-test our 1RM from 3 weeks ago! If you feel good, go for a new MAX. If not, get 1(or more)at 95%. Conditioning3 Rounds:10 F... Continue Reading