CFCody WOD 1. Conditioning 5 Rds: 15 TTB 20 Cal Row 25 WB (20/14) Comp WOD 1. Strength EMOMx12: Odd: 5 TnG Squat Snatches, across – you choose the weight Even: 2 Front Squats, across – you choose the weight, must be taken from the ground. 2. Conditioning 5 Rds: 15 TTB 20 Cal Row […]

CFCody WOD 1.Conditioning “Grace” 30 Clean and Jerks, 135/95 2. Strength work up to a 5 rep heavy Dead Lift Comp WOD 1. Conditioning “Grace” 30 Clean and Jerks, 135/95 2. Strength 5 Complexes of: 5 Push Presses 5 Front Squat 5 Thrusters Rest 2-3 minutes between sets. You choose the weight. Same weight for […]

Teams of 2: Run the 800 together but only one person working at a time on the reps 5 RFT: 800m Run 30 2 hand KB Squat Cleans, 55/35 30 Burpees

CFC WOD 1. Conditioning “Harley Love” 6 Rounds: 13 Thrusters (115/80) 14 CTB Pull-Ups Comp WOD 1. Snatch EMOMx7: 1 rep at 85% 2. Strength 3×2 Front Squats 3. Strength Accessory 5×1 Snatch Grip Push Press – from behind the neck 4. Conditioning “Harley Love” 6 Rounds: 13 Thrusters (115/80) 14 CTB Pull-Ups

CFC WOD AMRAP 3 Min: 5 Power Cleans 7 Pull-ups 9 Wall Ball Rest 1 min 5 rds Comp WOD 5 x 3 DL climbing AMRAP 3 Min: 5 Power Cleans 7 Pull-ups 9 Wall Ball Rest 1 min 5 rds