CFCody WOD 1.  Conditioning AMRAP 18: 30 Power Cleans (115/75) 30 Box Jump Overs, 24/20 30 Cal Row 30 TTB 2.  Skill Conditioning 300 Double Unders for time or 5 min of Double Under Practice Comp WOD 1.  Conditioning 2.  Front Squat 5×5 Front Squat at 80% across 3.  Skill Conditioning

CFCody WOD 1.  Conditioning 1 Round: 800 Meter Row/Run 80 DU,21 Hang Power Clean (135/95) 2 Rounds: 400 Meter Row/Run 40 DU, 15 HPC (135/95) 3 Rounds: 200 Meter Row/Run 20 DU, 9 HPC (135/95) 2.  Gymnastics Conditioning 2 Rounds of: 2 mins of max rep Ring/Bar Muscle ups 1 mins of max rep Strict […]

WOD Teams of 2; 4 rounds per person, alternate rounds 10 Deadlifts @50% 10 Push Press @ 50% 4 rounds per person, alternate rounds 10 kb snatch (10 on each hand) 35/55 10 knees to elbows 4 rounds per person, alternate rounds 10 burpees 10 calorie row *rest as necessary to complete all sets UNBROKEN […]

WOD “Bragonier” 200 m run w/ sandbag (you choose the weight) 100 wall ball 14/20 50 push ups 200 double unders 100 m waiters carry 35/55 (switch arms when turning around) 50 pull ups Scott and Michelle Bragonier are leaving next week for Vancouver, Washington.  We are going to miss seeing them at the 6:15 […]

WOD 1.  Conditioning AMRAP 12: 15 Calorie Row 12 Burpee BJ (24/20) 9 Clean and Jerks (135/95) 2.  Front Squat 3×10 at 60% COMP WOD 1.  Front Squat 7×3 at 85%, across 2.  Power Clean 5×3 at 80% – No TnG 3.  Conditioning AMRAP 12: 15 Calorie Row 12 Burpee BJ (24/20) 9 Clean and […]