CFCody WOD BodyRox WOD 4 Rounds:8-10 Romanian split squats on bench/box (with or without weight)8-10 DB/KB standing filly press (each arm)8-10 dbl Db kickstand RDL (each leg)10 Box jumps/steps ups (tall box):30sec Single arm single KB plank on KB (each si... Continue Reading

Active Recovery Day Open gym5-6am & 5:30-6:30pm Optional WOD For Time:100 Double Unders50 alternating DB Snatches (35/50)100 Double Unders

CFCody WOD Glory Board WOD #7 “HELEN” 3 Rounds for time:400m Run21 KBS (35/53)12 Pull ups *must be done as perscribed inorder to make the GLORY BOARD or  Partner Helen4 Rounds:400m Run/row/ski/bike (20/24)42 KBS (35/53)(25/35)24 pull ups-Ru... Continue Reading

CFCody WOD Partner WOD – For timeBuy-in: 400m Run/Row/Ski/Bike (20/24) – done together 10 rounds: “I go, you go” (5 rounds each)9 weighted sit ups/GHD sit ups6 Hang cleans3 Front Squats Buy out: 400m Run/Row/Ski/Bike (20/24) –... Continue Reading

AMRAP 20 with a partner:Max-cal on any machine– From :00-5:00 and 10:00-15:00, the non-working partner holds a plank.– From 5:00-10:00 and 15:00-20:00, nonworking partner hangs from a bar.– Partners can only accumulate calories if their partner is h... Continue Reading