WOD “Diane” 21 – 15 – 9: Deadlifts (225/155) Handstand Pushups COMPETITORS WODS 1. Conditioning 21-15-9 Dead Lifts, 225/155 Kipping HSPU, Open Standards 2. Conditioning 21-15-9 TTB Row For Calories 3. Skill Work For time: 200 Double unders Rest 1 minute 100 Double unders

WOD Teams of 3: AMRAP 7: Back Squat 50 Reps (135/95) 50% 50 Reps (185/135) 65% Max Reps (225/155) 80% -3 Minute Rest- AMRAP 7: Push Press 50 Reps (135/95) 50% 50 Reps (155/105) 65% Max Reps (185/135) 80% -3 Minute Rest- AMRAP 7: Hang Power Clean 50 Reps (135/95) 50% 50 Reps (155/105) Max […]

We are excited to announce the launch of a new daily Crossfit cody class. Beginning Tuesday September 6 we will be offering a 4:30pm class along with our 4 regular daily CF classes. Spread the word! Contact Mindy to get started. 801.725.9732 or crossfitcody@yahoo.com REST DAY OPEN GYM @ 5:30-6:30am OLYMPIC LIFTING WITH ZACH @ […]

WOD On the Minute x 21: Minute 1 – 15/12 Calorie Row (burpees can be substituted) Minute 2 – 15 Box Jump Overs (24″/20″) Minute 3 – 15 Medball Squat Cleans (20/15) COMPETITORS WOD 1.  Midline Conditioning 3 Giant Sets of: 30 medicine ball situps 15/20 30 banded good mornings 30 second Hollow Hold * […]

WOD Conditioning 3 RFT: 400m Run 10 Clean and Jerks, 135/95 COMPETITORS 1. Snatch work up to a heavy single Halting Squat Snatch (Pause below knees for 2 seconds) 2. Back Squat 3×6 Across 3. Conditioning 3 RFT: 400m Run 10 Clean and Jerks, 135/95