CFCody Team WOD Teams of 2: 6 rounds: 12 cal row/bike/ski 12 wall ball 24 jumping lunges 10 shuttle sprints 6 rounds: 12 slam balls 12 power cleans (115/85)(85/55) 24 Double Unders

CFCody WOD Strength/Skill ON A 10:00 RUNNING CLOCK… Build up to a Mod-Heavy & Unbroken Complex 3 Deadlifts 2 Hang Power Cleans 1 Push Jerk Workout HERO WORKOUT “DT” 5 ROUNDS FOR TIME 12 Deadlifts (155/105)|(115/75) 9 Hang Power Clean... Continue Reading

CFCody WOD E2MOM x 20 MINUTES MIN 1 & 2 – Row 500/400m MIN 3 & 4 – 12 Burpee Over Bar + 6 TNG Power Snatch (115/75)|(75/55)* *Power Snatch must be performed Unbroken & Touch-N-Go in sets…either 6 UB, 3/3, 4/2. No singles. Pur... Continue Reading

Active Recovery Day!   Open gym & Mobility @ 5:30am & Open Gym @ 5:30pm

CFCody WOD Workout 3 ROUNDS FOR TIME 800m Run/row/ski 30 Front Rack Reverse Lunges (95/65)|(65/45) 30 HSPU (descending reps)* *HSPU go down by 10 reps every round…30-20-10, Lunges stay 30 each round. *HSPU sub* -Push-ups -Ring Push-ups -20 min time ... Continue Reading