CFCody WOD 1. Conditioning AMRAP 9 of: 3-6-9-12… KB Goblet squats 35/55 TTB 2. EMOM x 10 – Row Even: 14/18 calories row Odd: 15 box jumps 20/24 Comp WOD 1. Conditioning AMRAP 9 of: 3-6-9-12… Goblet squats 35/55 TTB 2. Snatch A. Work up to a heavy Snatch Balance with 3 second hold in […]

Comp WOD 1. Clean and Jerk EMOMx10: 1 Power Clean + Push Jerk followed by 1 Squat Clean + 1 Split Jerk, climbing 2. Barbell Cycling – 10 – 12 min 5 sets of the following complex: 12 Dead Lifts + 9 Hang Power Cleans + 6 Push Jerks, climbing You can drop the bar […]

Active Recovery Day! Listen to your body – if you are sore/tired allow time to recover.  Light activity: easy jog/row, skill work or just mobilize. OPEN GYM 5:30 AM NO OLYMPIC LIFTING Tonight We want to THANK all of you for filling out a survey and giving us honest, heartfelt feedback.  We want to make sure […]

Comp & CFCody WOD 1. Conditioning A. AMRAP 5: 18/15 Cal Row 6 Squat Cleans, 155/105 2 min rest B. ARMAP 5: 10 KB snatch 35/55 6 Goblet squats 2 min rest A. AMRAP 5: 10 Jumping lunges 6 Burpee Pull ups Score = rounds & reps for each AMRAP.  Should have 3 scores  

CFCody WOD 1. Conditioning “Amanda-ish” 9-7-5 C2B pull ups & Rings Dips (same reps of each) Squat Snatch, 115/75 2. Mid-line 1 min plank 12 strict TTB 1 min Hollow Rocks 2-3 Rounds – NOT FOR TIME Comp WOD 1. Snatch – 15-20 min 3×1 at 90% 2×2 at 80-85%, does not need to be […]