CFCody & Comp WOD 1. Jerk 1RM 2. Conditioning – For Time: 2 baseball stair sprints 10 Tire Flips 40 air Squats 60 Double Unders 40 air Squats 10 Tire Flips 2 Baseball stair Sprints

CFCody & Comp WOD 1. Conditioning “Nancy” 5 RFT: 400m Run 15 OHS, 95/65 *Make sure to post results on board. This is a GLORY BOARD wod. then… CFCody & Comp – CHOOSE ONE 1. Snatch A. Work up to a heavy single from above the knee B. Work up to a heavy single from […]

Active Recovery Day! Open Gym 5:30AM Olympic Lifting 5:30PM

CFCody & Comp WOD 1. Strength Conditioning 25 Clean and Jerks, 135/95 25 alternating KB/DB snatch 45/55/70 Every minute on the minute, including the first minute, complete 3 Burpee’s *alternate exercises after each set of burpee’s 2. Stamina Conditioning EMOMx12: Odd: 3-5 Bar Muscle ups or 8-12 C2B pull ups Even: 15/12 Calorie Row or […]

CFCody & Comp WOD 1. Strength 3×10 Dead Lift 2. Conditioning 21 – 15 – 9: Deadlifts (225/155) HSPU DB/KB Box Step-Overs (45’s/35’s)(20/16)