1. Conditioning 1 round of Cindy (5 pull-ups + 10 push-ups + 15 squats) 1 CJ 135/95 1 round of Cindy 3 CJ 135/95 1 round of Cindy 5 CJ 135/95 1 round of Cindy 7 CJ 135/95 1 round of Cindy 9 CJ 135/96 1 round of Cindy 12 CJ 135/95 FRIDAY NIGHT LIGHTS […]

Make sure to wish Ingrid a Happy Birthday today if you see her! CFCody & Comp WoD Conditioning AMRAP 6: 2 Rounds: 5 Strict Pull-ups 10 KBS 35/45/55 15 Jumping lunges 80 Double-unders/100 singles *Max Burpee’s with remaining time Rest 3:00 AMRAP 6: 2 Rounds: 5 Strict Pull-ups 10 KBS 35/45/55 15 Jumping lunges 80 […]

In TEAMS of 3. 1 person working at a time. Run 400m – All 50 Power Cleans 135/95 50 Bar over burpee 50 Front Squat 135/95 50 Double Unders ( each person) 50 Push Jerk 135/95 50 Toes to bar Run 800m – All  

Open WOD 17.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts, 225 lb. 55 wall-ball shots, 20-lb. ball to 10-ft. target 55-calorie row 55 handstand push-ups *this is a workout that we DO NOT recommend you do twice…so have the 1 and done mind set going into this WOD. […]

CFCody & Comp WOD 1. Conditioning EMOMx20: Min 1 – 12-15 Sumo Deadlift High Pulls (75/55) Min 2 – 12-15 Wallballs (20/14) Min 3 – 15/12 Cal row or 100 m sprint (mailbox & back) Min 4 – Practice HS Walking or Rest 2. Front Squat (80%/3)3