Test WOD (RETEST) On a 22-Minute Clock: At 0:00 – 1 Mile Run Test*rest until clock is at 12:00At 12:00 – 10 Minute AMRAP “Cindy”;5 Pull Ups10 Push Ups15 SquatsAt 22:00 – Done*record time on your mile, and total rounds + reps ... Continue Reading

CFCody Team WOD Teams of 2:1600m partner Med ball run8 Rounds:10 Wall Balls + 3 Devils Press (50/35)(35/25) 800m partner med ball run4 Rounds:10 Wall Balls + 3 Devils Press 400m Partner med ball run2 Rounds:10 wall balls + 3 Devils Press -run together, al... Continue Reading

CFCody WOD Strength – Clean & Jerk2 Rep Max Conditioning“Grace”30 Clean & Jerks (135/95)(95/65) Finisher:3 Giant sets:50′ Single arm OH DB Walking Lunge (Left)50′ Single arm OH DB Walking Lunge (Right)50′ Broad ... Continue Reading

CFCody WOD Strength – Strict Press1 Rep Max Conditioning3 Rounds for Time:400m Run/500m Ski/Row/bike 1.0km21-15-9 Thrusters (95/65)(75/55)1.0km Bike/400m run/500m ski/row *choose 2 different conditioning modalities Example:Rd 1 = 400m run + 21 thrus... Continue Reading

Active Recovery Day Open Gym 5:00am & 5:30pm Optional WOD For time:2000m Row50 Bench Press (185/125)(135/95) -Partition however-