CFCody WOD 1. Strength Pause Overhead Squat – 5×2 *3 Second Pause in the Bottom, can be used as mobility if needed 2. Conditioning 2 RFT: 20 Pull ups 30 Push ups 40 Situps 50 Squats Comp WOD complete 1 & 2 then 3 3. Snatch A. 1RM Snatch Balance B. Work up to a […]

CFCody & Comp WOD 1.  Clean and Jerk EMOMx10: Mins 1-5: 2 Clean and Jerks Mins 6-10: 1 Clean and Jerk *Should be a challenging weight but NO misses 2.  Conditioning 6 RFT: 15 Calorie Row or 300 meter run (stop sign) 10 DB Snatch, 35/45/55 *Alternate arms as desired A HUGE Congrats to our […]

Teams of 2 20 min AMRAP 30 tire flips 2x down & up stairs (together) 30 pull ups 30 clean & jerks 95/65 30 med ball partner sit-ups

WOD Conditioning 4-7 Rounds, On the 3 minutes: 400 Meter Run + 12 TTB Your score is the slowest time for any given round.

WOD (for all) 1. Power Snatch Build to a Heavy Set of 2 2. EMOM x 12 Odd Minutes – 3 Power Snatch (75% of today) Even Minutes – 40 Double-Unders