Rest Day! or 5  400m runs with a minute rest between runs

10 RDS FOR TIME: 10 Pull-ups or DB/KB Rows 10 Mountain Climbers Odd Objects: Rock, Bag of Sugar or Flour, Cinder Block MOBILITY:  Posterior shoulder smash with lacrosse ball – Lying on your back, place lacrosse ball on the posterior deltoid. Roll... Continue Reading

EMOM x 14 Odd: 20 KBS Even: 12 Burpees Odd Object version -milk jug -bag of beans/rice -cinderblock or heavy rock MOBILITY:  Couch Stretch: 45 seconds on each leg.  This can be done before and after the WOD. 6:00am Click Here for link 8:30am Click H... Continue Reading

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