WOD “Filthy Fifty” For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Doubl... Continue Reading

Mobility and open gym 5:30am Gymnastics and open gym 5:30pm Nutrition Challenge Meeting Wednesday, October 17th at 5:00 This is a partner challenge, partner does not have to be a Crossfit Cody member. There is a WOD before and after the challenge to be do... Continue Reading

Strength:  Take 10 min to build up to power clean weight for WOD WOD 4 rounds for time 25/20 cal bike/row 20 alternating KB snatch  35/25 5 power cleans  155/105 Nutrition Challenge Meeting Wednesday, October 17th at 5:00 This is a partner challenge, p... Continue Reading

WOD 4 rounds for time 30 slam ball OR med ball situps 20 alternating lunge w/ med ball hold Strength Back Squat – work up to a 1-rep max Nutrition Challenge Meeting Wednesday, October 17th at 5:00 This is a partner challenge, partner does not have t... Continue Reading

Teams of 2 EMOM x 20: 5 thrusters (65/95) 5 burpees *partner 1 completes above while partner 2 hangs from the Pull up bar. Switch places at the top of the min.