CFCody Team WOD Teams of 2: For Time:10-9-8-7-6-5-4-3-2-1:Power Cleans (155/125)(135/95) After Each Round:Partner 1: 1 Rope Climb + 12 jumping lungesPartner 2: 200m med ball carry runThen Partners switchPartner 2: 1 Rope Climb + 12 jumping lungesPartner 1: 200m med ball carry run *Power cleans are meant to be heavy. split them however between teammates. […]

CFCody WOD “Diane” 21-15-9DeadliftsHSPU *This is a GLORY BOARD workout! we will re-test in 6 weeks so make sure to record your score and how you complete the WO on the whiteboard. HSPU subsRing Push upsSeated DB pressPush ups Finisher3 Rounds for Quality0:30 Superman Hold5-10 Controlled Barbell Ab Roll-outs15 Empty/Lightweight Barbell Bent Over Rows PureFit […]

CFCody WOD Strength WODBack Squat Warm up sets:5 @ 50%5 @ 55%3 @ 60% Working Sets:5 @ 75%3 @ 85%1 + @ 95% *Today we are hoping to re-test our 1RM from 3 weeks ago! If you feel good, go for a new MAX. If not, get 1(or more)at 95%. Conditioning3 Rounds:10 Front Squats (185/135)20 […]

Active Recovery Day! Open Gym @ 5:30am & 5:30pm Optional WOD [On the 0]:200 Meter Run + 3 Deadlifts (225/155)(155/105)[On the 2]:400 Meter Run + 6 Deadlifts (225/155)[On the 6]:600 Meter Run + 9 Deadlifts (225/155)[On the 12]:200 Meter Run + 3 Deadlifts (225/155)[On the 14]:400 Meter Run + 6 Deadlifts (225/155)[On the 18]:600 Meter […]

CFCody WOD Gymnastic WOD (9min):45 sec ON :15sec OFF1 – Kip on the rings/beat swings on Pull up bar2 – Eccentric Pull up – 3-5 sec hold at top, 3 sec descend. 3 – Superman to Hollow roll on floor Conditioning15 min AMRAP:5-7 gymnastic movement of choice50 Wall Ball500m row/400m run/(25/20) cal bike GOAL: 2+ […]