CFCody WOD Teams of 2: 18 Rounds of CINDY: 5 Pull ups/DB or Barbell row 10 Push ups 15 squats immediately into…. 21-15-9 Thrusters (95/65)(65/45) T2B/K2E/toes through rings/medicine Ball sit ups *Teammate A will complete entire round of Cindy then r... Continue Reading

CFCody WOD ‘DT’ 5 Rounds: 12 Deadlifts (155/105)(115/75) 9 Hang Power Cleans 6 Push Jerks DB/KB version -Can use 1 or 2 DB/KB. If using 1 KB/DB use the rep scheme 14 deadlifts 12 Hang Power Cleans 10 Push Jerks *Alternate arms as needed in HPC... Continue Reading

CFCody WOD 5 x 3 min AMRAPS 3 min AMRAP: 6 Burpees 8 Alternating DB/KB single-arm squat cleans 10 Lateral over & back DB hops -Rest 1 min between AMRAPs- *Hoping over and back = 1 rep *If  you do not have a DB/KB use and odd object. *GOAL is to stay ... Continue Reading

Active Recovery Day! Remember to take care of those bodies! stretch and mobilize while watching TV or when needing something to do.  Your body will thank you later! @ Home Optional WOD 100 Alternating DB/KB clean & Jerks *On The Min perform… 5 ... Continue Reading

CFCody WOD 20 min AMRAP: 200 meter Medicine ball run (1 min total) 30 T2B/K2E/med ball sit ups/sit ups 30 slam balls/wall balls 400 meter run (2 min total) 30 Box jumps/step ups *If you do not have a med ball or slam ball use an odd object to run with and... Continue Reading