Team WOD teams of 2- Every 11 mins x 3 complete: 300 meter row/run/ski 20 ab Mat sit ups 30/20 cal bike 20 slam balls (20/15) 300 meter row/run/ski -teammate 1 starts on the row/run/ski as soon as they finished and begin their sit ups teammate 2 can begin the row/run/ski. Continue to follow each […]

CFCody WOD Strength /skill Back Squat 5×5 (30X1) *This is a tempo squat. 3 sec descent, 0 pause at the bottom, explode up and take a 1 sec pause at top. WOD E 2 MOM x 14 min 7 back squats (155/105)(135/95) 7 burpees over the bar 7 Push Jerks *you have 2 min to […]

CFCody WOD Strength/Skill Clean Complex EMOM x 10 min 1 Power Clean + High Hang Squat Clean +1 Front Squat *Goal is to start with a moderate load and build to a moderate-heavy the first 5 sets. Hold the same weight for the last 5 sets. WOD 10 min AMRAP 2-4-6-8-10….. Power Cleans (135/95)(95/65) Wall […]

Active Recovery Day! Open Gym @ 5:30am & Open Gym and CF Gymnastics @ 5:30pm

CFCody WOD 3 sets of 4 min AMRAP: 100 Meter run/row/ski 12 alternating DB snatch 12 DB goblet squat -rest 1 min b/t sets- or “Nutrition Challenge WOD” 14 min AMRAP: 400 meter run/row/ski 2 rounds of: 5 toes 2 bar/Knee raises/med ball sit ups 10 burpees 15 Plate Ground to Overhead (35/25)(25/15) *Use the SCORE-CARD to […]