Teams of 2: 7 min AMRAP: 100m sprint 5 burpees 10 DB/KB power cleans (25/45) 5 pull ups 7 mins AMRAP: 200m row sprint 5 burpees 10 DB/KB alternating snatches (35/55) 5 push ups *1 teammate at each AMRAP *After the 7 mins of AMRAP are up, rest for 3 minut... Continue Reading

CFCody WOD 7 rounds: 10 Push Press (75/115) 2 Rope Climbs 50 double unders or 12 burpee’s rest 1 min between rounds Sub for Rope Climbs: 4 Knee’s 2 elbows + 4 pull ups = 1 rope climbs Glory Board Skill work *Choose 1 of the following Max Pull ... Continue Reading

CFCody WOD On the 3:00 x 7 Rounds (21 Minutes): 21 Sit-Ups 21 Medicine Ball Squat Jumps (20/14) 7-6-5-4-3-2-1 Deadlifts Athletes will begin each of the 7 rounds on a 3-minute intervals. Rounds begin on the 0:00, 3:00, 6:00, 9:00, 12:00, 15:00, and 18:00.... Continue Reading

Active Recovery Day Open Gym & Mobility Mobility Focus – Ankles and Lower Leg 5:30AM & Open Gym & CF Gymnastics 5:30PM  

CFCody WOD 5 Rounds: 5 Power Clean and Jerks (155/105) 10 Chest to Bar Pull-ups Glory Board Skill work *Choose 1 of the following Max Pull ups Max Double Unders Max Plank Max Handstand push ups *you will have all week to work through some of these. these ... Continue Reading