CFCody WOD AMRAP 5: 600m Run Buy-In 12 Deadlifts (185/135)(155/105)(135/95) 12 Burpee’s over the bar Rest 5:00 AMRAP 5: 400m Run Buy-In 9 Deadlifts (225/155) (185/135)(155/105) 9 Burpee’s over the bar Rest 5:00 AMRAP 5: 200m Run Buy-In 6 Deadl... Continue Reading

CFC Cody WOD 27-21-15-9 Calorie Row Kettlebell Swings (53/35) Overhead Squats (75/55)   Gym Note: We have had a few people suggest interest in a strength cycle.  If you would be interested in this talk to your coach!  

“Full Split” Teams of 2, AMRAP 20: 5 Front Squats (165/110) 15 Plate Hops (45#) 10/7 Calorie Row *Partners complete full rounds before switching.

For Time: 15 Deadlifts (185/135) 30 Sit-ups 12 Deadlifts (185/135) 24 Sit-ups 9 Deadlifts (185/135) 18 Sit-ups 6 Deadlifts (185/135) 12 Sit-ups 3 Deadlifts (185/135) 6 Sit-ups

Fran-ish 21 Pull-ups 21 Thrusters Rest 1 min. 15 Pull-ups 15 Thrusters Rest 1 min. 9 Pull-ups 9 Thrusters Mobility 15 min.- ask a coach for help if you need it.