WOD In teams of 2; 100/80 cal row 80 db front squats (50/35, 30/20) 60 burpees 40 t2b 20 strict hspu Post WOD 100 partner leg throws 100 med ball Russian twists *partners switch every 10 reps, not for time Mobility WOD – Trunk recovery Ab smash ... Continue Reading

Skill: 12 minute practice of: jumping bar muscle ups jumping ring muscle ups jumping c2b pull ups jumping pull ups *pick what YOU need for your progression WOD:  EMOM X 20 odd minutes – 10 Hang power clean (115/75, 95,65) even minutes – 3 r... Continue Reading

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