WOD 15 – 10 – 6: Thrusters (165/115)  *we’ll note percentages to use on board Muscle-Ups or ring dips COMP WOD 1. Conditioning 15-10-6 reps for time of: Thrusters (165/115) muscle-ups or ring dips 2. Snatch A. Quickly work up to a heavy single Snatch Balance B. Quickly work up to a heavy single Squat […]

20 min AMRAP Team of 4 or 5: 15 pull ups 10 SDHP (65/95) 15 jumping lunges 10 KB snatch (35/55) 15 wall ball (15/20) *this is CONGO LINE style.  You MAY NOT pass your teammate.

NO OPEN GYM TODAY (Sorry first day of school, back ON next week) CFCody Standard Tests  Starting Sept. 1st we will be implementing our CFCody STANDARDS tests.  These Standards include Conditioning, Barbel, and Gymnastic movements.  They are ranked with 4 levels, 1 being the easiest 4 being the hardest.  We will take the next 4 […]

AMAZING RACE info CFCody  & Comp WOD 1. Strength 5×3 Front Squats *in between sets complete 40 strict pull ups. Can break these up as much as want 2. Conditioning “Nate” AMRAP 20: 2 Muscle ups 4 HSPU 8 KBS, 70/53 *sub 4 C2B pull ups for Muscle Ups    

CFC WOD: 1. Clean A. 5×1 – Clean High Pull + Tall Clean. *Clean High Pull – Bring bar to chest level. Tall clean – With locked out hips and knees, shrug and drop into squat. This is a technique primer. Light weights, fast movement. B. EMOMx15, 3 Rounds: Min 1 – 1 Squat Clean, […]