CFCody & Comp WOD 1.  Conditioning For time: 30 C2B Pull-ups 30 Overhead Squats (95/65#) 20 Bar Muscle ups/20 burpee box jumps 20/24 20 Overhead Squats (135/95#) 10 Ring Muscle-ups/15 ring dips 10 Overhead Squats (185/135#) Holiday Schedule Monday – Wednesday Regular class schedule 5:15am, 6:15am, 8:30am, 4:30pm, 5:30pm *Wednesday is NOT a rest day. […]

CFCody & Comp WOD 1.  Snatch EMOM x 14 Even min: 1 Snatch  – build weight as you want Odd min: 8-10 Toes 2 Bar 2. Conditioning For time: 2K Row *This is a good Benchmark to document. Holiday Schedule Monday – Wednesday Regular class schedule 5:15am, 6:15am, 8:30am, 4:30pm, 5:30pm *Wednesday is NOT a […]

CFCody & Comp WOD Nutrition Challenge Re-Test WOD ‘Fight Gone Bad’ Three rounds of: Wall-ball, 20/15 pound ball Sumo deadlift high-pull, 75/55 pounds Box Jump, 20″ box Push-press, 75/55 pounds Row (Calories) 1 min rest In this workout you move from each of five stations after a minute. The clock does not reset or stop […]

WOD Teams of 4, 1 team mate at each station, 1 minute at each station then rotate 4 rounds of; double unders burpees rowing (for calories) rest

WOD 15 min AMRAP 1 round strict Cindy 5 pull ups 10 push ups 15 squats Waiter carry length of gym (left arm) and back (right arm) 45/25