CFCody Team WOD Teams of 2:For Time:300 Wall Balls (20/14)150 Chest to Bar Pull-ups/kipping pull ups3000 Meter row/2 mile run -1 person working at a time, complete ALL wall balls before moving on to pull ups. divide reps up however.

CFCody WOD 3 Rounds:21/15 Calories15 Front Rack reverse lunges (115/85)(95/65)12 HSPU/DB seated press (35/25)9 Box Jumps (30/24)(24/20) Re-Test ‘ANNIE’ 50-40-30-20-10Double UndersSit ups *Re-test this EXACTLY the same way you did it the first ... Continue Reading

CFCody WOD Strength WOD – (15-20min) Deadlift – 1RM For the next 4 weeks we will be using the 5-3-1 format to build our Deadlift strength. Today we will take 15-20min to find our Max or Heavy for the day. Just like our previous Back Squat cycl... Continue Reading

Active Recovery Day Open gym @ 5:30am & 5:30pm Optional WOD AMRAP 10:1,600 Meter RunMax Calorie Bike Rest 2 Minutes AMRAP 8:1,200 Meter RunMax Calorie Bike Rest 2 Minutes AMRAP 6:800 Meter RunMax Calorie Bike Rest 2 Minutes  AMRAP 4:400 Meter Run... Continue Reading

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