WOD 3 Rounds: 400 Meter Run 12 Deadlifts (225/155) 21 Box Jumps (24″/20″) COMP WOD  1. Conditioning 3 RFT: 400m Run 12 Deads, 275/185 21 Box Jumps, 24/20 2. Conditioning 42-30-18 reps for time of: Situps Supermans Calorie Row

WOD 6 Rounds: 13 Thrusters (95/65) 14 Pull-Ups COMP WOD 1. Snatch EMOMx10: 1 Squat Snatch (these can be done climbing to a heavy or new 1RM, across, as wave sets, or moderate load threshold training. Take what’s there today). 2. Snatch Accessory Work 5×1 Snatch Pulls, Climbing 3. Squat 3×2 Back Squat, across 4. […]

Good luck to Caleb, Kolter, Matt, Dani, Kacee and Mindy today in Cheyenne at the Aailiate Cup.  Go represent CFCody doing what you do!! 2016 Affiliate cup Wod 1 teams of 4 – Congo line style 500 meter row 35 box jump overs 20/24 25 deadlifts 155/225 15 toes to bar 5 Handstand Push ups […]

CFCody WOD 1. Conditioning 3 RFT: 3 Jerks, 135/95 4 FS, 135/95 5 Cleans, 135/95 15 Pull ups 20 Push ups 30 Sit ups Comp WOD 1. Conditioning 3 RFT: 3 Jerks, 185/125 4 FS, 185/125 5 Cleans, 185/125 15 Pull ups 20 Push ups 30 Sit ups 2. Gymnastics Conditioning EMOMx10: 4-8 unbroken Kipping […]

CFCody & Comp WOD 1. Barbell Conditioning A. Every 40 sec x 9 rounds: 1 Power Clean at 75% Rest 2 min B. Every 40 sec x 9 rounds: 1 Power Snatch at 75% 2. WOD 3 min AMRAP: 5 Toes 2 Bar 8 SDHP 65/95 10 Wall Ball 14/20 Rest 1 min 3 Rounds […]