CFCody WOD 20 min AMRAP: 200 meter Medicine ball run (1 min total) 30 T2B/K2E/med ball sit ups/sit ups 30 slam balls/wall balls 400 meter run (2 min total) 30 Box jumps/step ups *If you do not have a med ball or slam ball use an odd object to run with and perform goblet squats […]

CFCody WOD For Time: 40 HandStand Push ups 400 Meter Run/ 25/20 Cal Row/ 50 Double unders 20 Deadlifts (225/155)(155/105) 30 HSPU 400 Meter Run/row/50 double unders 15 Deadlifts 20 HSPU 400 Meter run/row/50 double unders 10 Deadlifts Handstand push up sub -DB/KB seated press/push press -Regular Push ups -Elevated Push ups with feet on […]

TEAM WOD, we encourage you to grab a partner within your household or partner up through the Zoom class.  This WOD can be done individually as well!! 4 rounds of: Partner A:  30 SDLHP (sumo deadlift high pull) barbell/kb/db (light weight) Partner B:  L-sit hold (on box/chair/bench/stairs)  Then switch partner tasks! Then into.. Partner A: […]

HOME-WOD 5 Rounds for Time: 20 Supermans 400m Run/90 sec on machine/ 40 box jumps 6 Turkish Get-Ups (3 on each side): *equipment of your choice for TGU: KB/DB/Barbell/brick/paint can/bag of flour, log, can of beans… Alternative HOME-WOD 5 Rounds for Time: 20 Supermans 40 Step ups 6 Turkish Get-UPs 6:00am Click Here for link 8:30am Click Here for […]

HOME-WOD “Three Peat” Part A:  On the 0:00  3 Rounds 20 Jumping Lunges 20 Single Arm Hang DB/KB Snatches Part B:  On the 7:00  3 Rounds 20 Airsquats 20 Single Arm DB/KB Power Clean Part C:  On the 14:00  3 Rounds 20 Single Arm Dumbell Thrusters 20 KB/DB Rows *On all dumbell/KB movements, alternate hands […]