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

CFCody WOD For Time: 40 HandStand Push ups 400 Meter Run/ 25/20 Cal Row/ 50 Double unders 20 Deadlifts (225/155)(155/105) 30 HSPU 400 Meter Run/row/50 double unders 15 Deadlifts 20 HSPU 400 Meter run/row/50 double unders 10 Deadlifts Handstand push up sub... Continue Reading

TEAM WOD, we encourage you to grab a partner within your household or partner up through the Zoom class.  This WOD can be done individually as well!! 4 rounds of: Partner A:  30 SDLHP (sumo deadlift high pull) barbell/kb/db (light weight) Partner B:  L... Continue Reading