WOD
2013 Regional WOD #6
100 Double Unders
50 Handstand Push ups
40 Toes to Bar
30 Shoulder to overhead (100/160)
90 ft walking lunges (20 steps) with weight (100/160)
-we will modify this by holding a KB in a goblet hold (45/55/70)
15 min time cap
*Modify version
50 Double Unders
25 Handstand Push ups
20 Toes to Bar
15 Shoulder to over head (85/135)
10 Walking Lunges (35/45/55)
15 min time cap
FYI: This is 1 of 7 WODs these incredible people have to do over a 3 day period. Check out the other 6 HERE.
Upcoming News
- APPAREL order will wrap up TODAY if possible. Make sure to get your name on the order forms if you are interested. Also Money will need to be in by then too. Zip hoodie & sweat pant samples are IN!! So make sure to specify which style & color you want...the BOXERCRAFT or BELLA.
- PROGRAMMING Starting next week programming will look a little different. There will be 2 WODs everyday. One focused more towards endurance, for those that might have races or running goals this summer, and the other will be a conjugate strength program. These programs will go for 6 weeks. In order to see the best results from either program you must stick with the same one the entire 6 weeks. We will be posting information about the conjugate strength program all week so you can make an educated decision. Really evaluate your personal goals this week so you can start this program ready to better your weakness and achieve your goals.
- CrossFit Cody Kids Program is HERE REGISTRATION IS TOMORROW!
- Beer WOD tonight! After the 5:30pm class we will be hydrating with some adult beverages. Anyone and everyone is welcome!
THINGS YOU SHOULD KNOW - more info on the Conjugate program
The Conjugate Method - Another good Read
*Those that could not make it to listen to Shane speak tonight missed out. Thank you Shane! He will only be with us till mid June please take advantage of his knowledge, you WILL see a differnce no matter what your goals may be.
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