CFCody Team WOD Teams of 2: For Time:10-9-8-7-6-5-4-3-2-1:Power Cleans (155/125)(135/95) After Each Round:Partner 1: 1 Rope Climb + 12 jumping lungesPartner 2: 200m med ball carry runThen Partners switchPartner 2: 1 Rope Climb + 12 jumping lungesPartner 1... Continue Reading

CFCody WOD “Diane” 21-15-9DeadliftsHSPU *This is a GLORY BOARD workout! we will re-test in 6 weeks so make sure to record your score and how you complete the WO on the whiteboard. HSPU subsRing Push upsSeated DB pressPush ups Finisher3 Rounds ... Continue Reading

CFCody WOD Strength WODBack Squat Warm up sets:5 @ 50%5 @ 55%3 @ 60% Working Sets:5 @ 75%3 @ 85%1 + @ 95% *Today we are hoping to re-test our 1RM from 3 weeks ago! If you feel good, go for a new MAX. If not, get 1(or more)at 95%. Conditioning3 Rounds:10 F... Continue Reading

Active Recovery Day! Open Gym @ 5:30am & 5:30pm Optional WOD [On the 0]:200 Meter Run + 3 Deadlifts (225/155)(155/105)[On the 2]:400 Meter Run + 6 Deadlifts (225/155)[On the 6]:600 Meter Run + 9 Deadlifts (225/155)[On the 12]:200 Meter Run + 3 Deadlif... Continue Reading

CFCody WOD Gymnastic WOD (9min):45 sec ON :15sec OFF1 – Kip on the rings/beat swings on Pull up bar2 – Eccentric Pull up – 3-5 sec hold at top, 3 sec descend. 3 – Superman to Hollow roll on floor Conditioning15 min AMRAP:5-7 gymnas... Continue Reading