CFCody WOD 1000 meter row/run/ski 80 Double Unders 40 Unbroken Wall Balls 50′ single arm Overhead DB walking lunges* (55/35)(35/25) 500 meter row/run/ski 40 double unders 40 Unbroken Wall Balls 50′ SA OH DB walking lunges 300 meter row/run/ski 20 double unders 40 Unbroken Wall Balls 50′ SA OH DB walking lunges *Switch arms for […]

CFCody WOD Benchmark Workout Thursday Choose 1 of the 3 Benchmark workouts Grace 30 Clean & Jerks (135/95)(95/65) *to get on the Glory board this must be done with (135/95) Helen 3 Rounds: 400 meter run 21 KBS (55/35)(35/25) 12 Pull Ups *Glory Board weight is (55/35) Jackie 1000 meter Row 50 Thursters (45/35 bar) […]

Active Recovery Day! Open Gym & Mobility @ 5:30am & Open Gym @ 5:30pm

CFCody WOD Strength/Skill (8min) Build to Deadlift weight for workout WOD On 10 min Running clock complete…. 40-30-20-10 Alternating DB Snatch (50/35)(35/25) Box Jump Over (24/20)(20/16) -if completed faster than 10 min, REST remainder of time- -if not competed in the 10 min time frame, move onto next section- then, @ 10 min begin… 5 […]

CFCody WOD Strength/Skill 5 sets 3 Power Snatch *Start moderate and build to heavy WOD 4 Sets of: 5 Ring Muscle-ups* 25 Cal row/ski/bike/400 meter run 5 Ring Muscle-ups 25 cal row/ski/bike/400 meter run -rest 1 min b/t sets- *Ring Muscle-up substitute -5 bar Muscle-ups -5 strict pull-ups -5 c2b pull up *mix up row/ski/bike/run […]