Teams of 2: 3 rounds of; 100 squats 50 box jumps 20/24 25 kb clean & jerks 35/55 (in each hand) *one person works at a time

3 RFT: 75 Double Unders 50 Air Squats 25 Cal Row 4 rounds not for time: 25 situps 10 1 arm 1 leg kb dl (you choose the weight) *opposite arm/leg – that’s 10 on each side per round

1. EMOMx10 Odd: Row 20/15 Cals Even: 1 heavy Front Squat from a rack + 1 Strict Def. HSPU. – you choose the weight and deficit. 2. Teams of 2: 30 Lateral Burpee Box Jump Overs (20″/16″) 30 Snatches (135/95) 30 Lateral Burpee Box Jump Overs (20″/16″) 30 Clean and Jerks (135/95) 30 Lateral Burpee […]

Rest Day.  No Crossfit Striking class tonight, will start again next Wednesday. Tuesday’s WOD was good motivation to stay focused on the food challenge!  Be disciplined and give it your all, 30 days to go.  We look forward to the results!

             Congrats to all those that participated in the BEST IN THE MOUNTAIN WEST competition this past weekend.  Our athletes represented CFCody well! We are so proud of all of you! New Year New You Nutrition Challenge Test WOD 1. 12 min AMRAP 500 Meter Row (record your row time before starting rds) then […]