Partner WODAMRAP 20 with a partner:400-m run50 KB sumo deadlift high pulls (55/70 lb)(35/50 lb)400-m single-KB carry– Partners run together and break up the other two movements as needed.

No class times Friday, Happy Thanksgiving! See you Saturday for our 9:00am Team WOD!!!

Happy Thanksgiving to our amazing CrossFit Cody Community!!!! Our hearts are full of gratitude for this special place! We feel truly blessed to have you all in our lives. We give sincere thanks to you for making this the most special gym and community we could have ever imagined. Love you all!!! (Open Gym Style- […]

WOD1-2-3-4-5-6-7-8-9-10 reps for time of:KB swings (53/70 lb)(35/50 lb)(25/35)Burpee pull-ups– Pull-up bar 6 inches from fingertips with arms overhead. OR– Pull-up bar between forearm and elbow with arms overhead.Post-workoutEMOM 10:Min. 1 | 2 Turkish get-upsMin. 2 | :10-:30 L-sit hold PUREFIT1-2-3-4-5-6-7-8-9-10KBSRing Rows/Pullups EMOM 8:Min 1: 2 Turkish Get-upsMin 2: :10-:20 L-Sit hold on Boxes 

WOD (choose your path today)EITHERSnatch– Build to a 1-rep-maxClean and jerk– Build to a 1-rep-maxOREvery 5:00 for 5 rounds:10 thrusters (75/115 lb)(65/95 lb)(35/45)10 toes-to-bars (5 toes-to-bar)20-cal bike (12 cal bike)40 double-unders (20 double unders OR 40 single unders)– Rest the remainder of each round PUREFIT Every 4:00 for 4 Rounds:10 DB Thrusters10 Knee Ups/Situps12 Calorie […]