Whole 30 Nutrition Challenge Pre-WOD 12 min AMRAP: 15 Wall Ball 14/20 12 Box Jumps 20/24 9 Toes 2 Bar or Med Ball sit ups 2 min rest 500 Meter Row for Time *We will re-test this WOD in exactly 30 days.  Even if  you are not planning on doing the Whole 3... Continue Reading

WOD 30-20-10: Pull-ups Calorie Row Directly into… 30-20-10: Strict Press (75/55#) Jumping Lunges COMP WOD 1. Snatch 60%/2 65%/2 70%/2 75%/2 (80%/2)4 2. Snatch Pull (105%/3)3 (110%/2)3 3. Conditioning 30-20-10: Pull-ups Cals on Rower Directly into…... Continue Reading

TEAM WOD Teams of 4 Team members 1 and 2 should complete the following within 7 minutes, and they should do as many reps as possible (AMRAP) within that time: 50 double unders 5 burpees 10 deadlifts 225/155 5 pull ups At the same time, team members 3 and ... Continue Reading

CFCody & Comp WOD 1.  Conditioning “Tri Sprint Intervals” 6 Rounds of: In 4 min complete: 30/20 Calorie Row 20 Burpee’s AMRAP of 10m Shuttles in remaining time Rest 2 mins between rounds 6. Midline Conditioning 3 Rounds, NOT for tim... Continue Reading

CFCody & Comp WOD 1. Snatch EMOM x 6 min 1: 65%/2 min 2: 65%/2 min 3: 70%/2 min 4: 75%/2 min 5: 80%/2 min 6: 85%/2 2. Clean & Jerk EMOM x 6 min 1: 65%/3+1 min 2: 70%/3+1 min 3: 75%/3+1 min 4: 80%/2+1 min 5: 85%/1 min 6: 85%/1 3. Hang Squat [&helli... Continue Reading