WOD “KELLY”5 rounds for time:400-m run30 box jumps (20/24 in)30 wall-ball shots (14/20 lb) (9/10 ft) PUREFIT4-5 Rounds:300 M20 Step Ups20 Wallballs

Every 2:00 for 5 sets2 hang power cleans (build in weight)WODAMRAP 12:20 DB front-rack walking lunges/reverse lunge steps (35/50 lb)(20/35 lb)(15/20 lb)2 legless rope climbs/2 rope climbs/2 pull to stands– Use two dumbbells PUREFITAMRAP 15:20 Reverse Lu... Continue Reading

CFCody Team WOD 4 Rounds:30 T2B/K2E/Weighted Sit ups200m Farmers Carry (choose weight)10 Wall Walks200m Med ball run (choose weight)-Partners Divide T2B & Wall Walks up-Farmers Carry & med ball run together, one person carrying wt – Change w... Continue Reading

CFCody WOD Today is the LAST day of the HABITS Challenge. Participants make sure to get on the InBody Machine & re-test the test WOD. 3 Rounds:7 min AMRAP:400/500m Row/Run/Ski/Bike (20/24)10 Deadlifts (135/185)(105/155)(65/95)-rest 2 min--Pick up wher... Continue Reading

CFCody WOD HABITS challenge Post Test WOD 16min clock800m Run/Row/Ski/Bike (40/48) -Rest 2min- AMRAP in remaining time:40 Wall Balls (14/20)30 Burpees20 Box Jumps10 Clean & Jerks (115/85)(85/65) *Use a New scorecard to record your results*Complete thi... Continue Reading