CFCody WOD Teamwork Thursday! teams of 2: 5 Rounds each of: 5 double DB/KB Russian KBS (35/25) 5 double DB/KB Cleans 5 double DB/KB front squats 5 double DB/KB Push Press 200 meter run *teammate 1 will begin the DB/KB work, GOAL is to move through these 4 movements unbroken. As soon as they complete […]

Active Recovery Day! Open Gym & Mobility @ 5:30am & Open Gym @ 5:30pm

CFCody WOD Strength/Skill 5-5-3-3-1-1 Back Squat -No tempo today -rest 1-2 min between sets- *GOAL is intentional building towards moderate-heavy single. This week will set us up to find our 1RM in the coming weeks. 5-5…Moderate 3-3…Moderate-Heavy 1-1..Moderate-Heavy+ WOD 3 Rounds for time: 30 DB/KB goblet squats 30 Burpees/up downs *8 min time cap if […]

CFCody WOD Strength/Skill 3 sets: 5 tempo DB Push Press (3ox1) 5 tempo deadlift (31×1) *30×1 = up for 3 counts, 0 pause at top, 1 sec pause at finish *31×1 = down for 3 counts, 1 sec pause at bottom, 1 sec pause at finish *use this as extended warm-up, increase weight each set.  […]

Teams of 2: One partner completes a full round and then the other partner starts AMRAP x 20 4 Push-Ups 8 KBS 18 DU’s