CFCody WOD 18 min AMRAP: 10 strict Toes 2 Bar* 20 KBS 200 meter run (1 min total) *T2B sub: toes 2 rings, OH weighted sit-ups with a plate or KB/DB, medicine ball sit-ups 6am Click Here 8:30 Click Here 5pm Click Here MWOD Pre-WOD: Shoulder Capsule Mob... Continue Reading

CFCody WOD 400 Meter Run 10-9-8-7-6-5-4-3-2-1 Goblet/Barbell Thrusters* Burpees 400 Meter Run *Thrusters: can use 1 DB or KB or 2 or a barbell (95/65) MWOD Couch Stretch-two minutes a side Blue Angel- Lie face down with lacrosse ball under the collar bone... Continue Reading

AMRAP x 20 Teams of 2: P1: 400m Run or Row P2: 15 OH Lunges (use KB/DB, Bar, med ball, bag of Sugar) + 15 Sit-ups   9am Click Here    

WOD 3 x 5:00 AMRAP: 200m Run or 50 Toe Taps to object 14 Ground to Overhead (use plate, KB/DB, rock, bag of sugar, etc.) 10 Squat Jumps *90 second rest between AMRAP’s MOBILITY: PreWOD:  Run/Jump Prep:  10 jumps+10 jumping lunges+10 mountain cli... Continue Reading

AMRAP x 15 5 Deck Squats 10 Push-Ups 15 Double Unders or 30 Singles MOBILITY PreWOD:  Calf/Achilles Stretch, 45 sec per leg PostWOD:  Bone Saw Calf Smash:  With a foam roller, kneel and place your shin on roller, keep foot neutral, support weight with... Continue Reading