CFCody WOD Gymnastic WOD – Handstands/Inverted For the next 4 weeks we will be focusing our gymnastics WODs on the Handstand. If you have no desire to go upside down, do not worry…we will also be working on overall shoulder strength. Test Max ... Continue Reading

CFCody WOD 1 Round of Macho Man5o Double Unders/100 Single unders 2 Rd Macho Man50 Double Unders/100 single unders 3 Rds Macho Man50 Double Unders/100 single Unders 4 Rds Macho Man50 Double Unders/100 single Unders 5 Rds Macho Man50 Double Unders/100 Sing... Continue Reading

CFC Teams of 2: AMRAP x 7 Max reps Power Snatch (135/95) *split up however you choose Rest 2:00 AMRAP x 7 Max burpees Rest 2:00 AMRAP x 7 Max Reps Push Press (135/95)

CFC On the 2:30 x 10 Rounds:10 Hang Power Cleans (135/95)30 Double Unders100m Run/200m Row/Ski PureFit On the 2:00x 10 Rounds:10 KBS20 Single Unders100m

CFC For Time:21 Overhead Squats (95/65)800 Meter Run18 Overhead Squats (95/65)600 Meter Run15 Overhead Squats (95/65)400 Meter Run 12 Overhead Squats (95/65)200 Meter Run PureFit For Time:21 Goblet Squats 400 Meter Run18 Goblet Squats 300 Meter Run15 Gobl... Continue Reading