CFCody Team WOD 20 min AMRAP:3 Handstand push ups6 Power Snatch (75/55)(45/35)9 Box Jumps (24/20) *Teammate completes entire round then switch, one person working at a time. HSPU subsPush upsDB strict press

CFCody WOD Strength – Power CleanBuild to a Heavy Single*use as added warm up for workout, build heavier than plan to go in workout. Open WOD 14.414 min AMRAP:60 Calories50 T2B/K2E/weighted Sit up40 Wall Balls (20/14)30 Cleans (135/95)(95/65)20 Ring... Continue Reading

CFCody WOD 100 Shoulder to Overhead (135/95)(95/65) *Every time you Break complete100m Farmer Carry (50s/35s)(35s/20s) -15min Time Cap- *Choose a weight where you could do 20 Unbroken reps when fresh. Goal is to complete at least 10reps before setting it ... Continue Reading

Active Recovery Day Open Gym5:30am & 5:30pm Optional WOD 2 Rounds for Time (20min Cap)1000m Row50 Thrusters (45/35)30 C2B/Strict/Chin over the bar pull ups Row = 1250/1000Bike = 75/60 cals

CFCody WOD ‘Donny’ – Hero WOD21-15-9-9-15-21Deadlifts (225/155)(155/105)Burpees *If you know deadlifts & burpees are a bad combo for your back sub with machine or run400m-200m-100m-100m-200m-400m Run/Row/Ski/Bike (24-12-6-6-12-24) &#... Continue Reading