CFCody Team WOD with a partner from 0-9min Complete:3 Rounds:200 meter run(together)40 Wall Ball (divide reps however)-REST with remaining time 9-18min complete:3 Rounds:200 m run (together)30 Pull ups -REST with remaining time 18-27min complete:200 meter... Continue Reading

CFCody WOD Glory Board Test-In 6 min perform 1 Max set of Kipping/Strict pull ups- *3 attempts – as soon as you come off the rig you are done. Max Kipping Pull ups is a GLORY BOARD WOD…Good Luck! Conditioning Buy In: 50/35 Calories or 600m Run... Continue Reading

CFCody WOD Strength WOD Back Squat Warm up sets: (6-8 min total)5 @ 40%5 @ 50%5 @ 60% Working sets: On the 2-3min5 @ 65%5 @ 75%5 + @ 85% (rep out as many reps as your can at this weight) *Take 90% of your 1RM from last week to calculate these percentages.... Continue Reading

Active Recovery Day Open gym @ 5:30am & 5:30pm Optional WOD 4-5 Rounds:4 min AMRAP:30/21 Calories/400 m run21 KBS (55/35)Max Handstand walk with remaining time -rest 2 min b/w rounds- HS walk subs1 – Max Wall Walks2- Max Bear Crawls laps (pull u... Continue Reading

CFCody WOD Gymnastic WOD 3 Rounds: (9min) :45sec ON :15sec OFF1- Plank to Pike with feet on Slides2- Kip with one leg on Box (kip Pu, C2B pu, bar MU practice)3- Eccentric Pull Up with slow descend. *The Goal is Quality vs Quantity. Work perfect positions ... Continue Reading