WOD For Time:21 Toes to Bar/Knees to Elbows/Knee Raises/Abmat Sit-Ups/GHD Sit-Ups50 Double Unders/100 Single Unders21 Chest to Bar Pull-Ups/Pull-Ups/Strict Pull-Ups (bands)/Bent Over Rows50 Double Unders/100 Single Unders15 Toes to Bar/Knees to Elbows/Kne... Continue Reading

WOD AMRAP 5:Buy in: 50 Wall Ball (20/14)12 Deadlifts (185/135)(135/95)12 HSPU or Push-ups 5 Minute Rest AMRAP 5:Buy in: 35 Wall Ball (20/14)9 Deadlifts (225/155)(155/105)9 Deficit HSPU (3.5″/2″) or Dual DB Push Press (50’s/35’s)(35... Continue Reading

Open WOD 23.2 Re-do or Make up opportunity. Today from 3-4pm come make up or Re-do 23.2!

CFCody Team WOD 3 Rounds For Time: teams of 2: 800 Meter Run/row/ski/bike(50/40) 50 Dumbbell Snatches (50/35)  30 Box Jump Overs (30″/24″) 100 Air Squats   Time Cap: 25 Minutes

CFCody WOD Open WOD 23.223.2A15min AMRAP of:5 burpee pull-ups10 shuttle runs (1 rep = 25 ft out/25 ft back)*Add 5 burpee pull-ups after each round. 23.2B: Immediately following 23.2A, athletes will have 5 minutes to establish: 1-rep-max thruster (from the... Continue Reading