CFCody WOD Workout RECOVERY WORKOUT 3 SETS FOR QUALITY 750m Row/Ski/18 cal bike 75 Single Unders or 50 Double Unders 25 Box Step Overs (24/20) 25 Slam Balls (30/20)|(20/10) 10 DB Devil’s Press (35/25)|(25/15) 10 Tempo Ring Rows (1111) -1:00 Walking Rest b/t Sets- -30:00 Time Cap- *If you are planning on “competing” the Open […]

Open Gym & Mobility 5:30am & Open Gym 5:30pm

CFCody WOD Workout E2MOM x 24 MINUTES MIN 1 & 2 – 15 Up-Downs/Burpees then…Max Alt. DB Clean (Athlete Choice, Heavy) MIN 3 & 4 – 15 Box Jumps (24/20) then…Max Toes 2 Bar* MIN 5 & 6 – 15 jumping lunges then…Heavy Hold…Mixing it Up!** *If you did 20.2 yesterday sub min 3 & […]

CFCody WOD Strength/Skill ON A 12:00 RUNNING CLOCK… Establish 10RM Overhead Squat *Max 2 attempts at 10RM Workout FOR TIME 200m Run/Row/ski 15 Hang Power Snatch (95/65)|(65/45) 15 Overhead Squat 15 HSPU/Push ups 400m Run/Row/Ski 15 HSPU/Push ups 15 Overhead Squat 15 Hang Power Snatch 200m Run/Row/Ski -12:00 Hard Cap- or  20.2 Open WOD 20 […]

“TEEG” For Time (with a Partner) 1,000 meter Row 40 Deadlifts (225/135 lb) 30 Pull-Ups 800 meter Run 30 Pull-Ups 40 Deadlifts (225/135 lb) 1,000 meter Row *one partner works at a time