CFCody & Comp WOD 1.  Conditioning AMRAP 4: 21-15-9: Power Snatch (75/55#) Burpees Rest 2:00 AMRAP 4: 15-12-9: Power Snatch (95/65#) Burpees over Bar Rest 2:00 AMRAP 4: 12-9-6: Power Snatch (115/80#) Burpee Box Jumps (24″/20″) 2.  Gymnastics Conditioning Ninjas:  EMOMx7: 12 unbroken kipping HSPU/push ups/HS shoulder taps Advanced:  EMOMx7:  9 unbroken kipping HSPU/push ups/HS […]

Active Recovery Day! Open Gym 12-1pm Olympic Lifting 5:30-6:30pm

“Clean it Up’ Nutrition Challenge Test WOD ‘Fight Gone Bad’ Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories) In this workout you move from each of five stations after a minute. The clock does not […]

WOD AMRAP 20: Teams of 2: 7 Kettlebell Swings (70/55#) Sprint to mailbox and back 7 Calorie Row Sprint to mailbox and back

WOD EMOM 24, alternating: Min 1: Row for Calories Min 2 – Wallballs (20/14#) Min 3 – Double-Unders Min 4 – Rest COMP WOD 1.  Clean & Jerk Double at 60% Double at 70% Double at 75% 3 Singles at 85% 2.  Conditioning EMOMx18 Min 1: 20/16 Calorie Row Min 2: 15 Wall Balls (20/14#) Min […]