CFCody & Comp WOD 1.  Snatch EMOM x 14 Even min: 1 Snatch  – build weight as you want Odd min: 8-10 Toes 2 Bar 2. Conditioning For time: 2K Row *This is a good Benchmark to document. Holiday Schedule Monday – Wednesday Regular class sche... Continue Reading

CFCody & Comp WOD Nutrition Challenge Re-Test WOD ‘Fight Gone Bad’ Three rounds of: Wall-ball, 20/15 pound ball Sumo deadlift high-pull, 75/55 pounds Box Jump, 20″ box Push-press, 75/55 pounds Row (Calories) 1 min rest In this workou... Continue Reading

WOD Teams of 4, 1 team mate at each station, 1 minute at each station then rotate 4 rounds of; double unders burpees rowing (for calories) rest

WOD 15 min AMRAP 1 round strict Cindy 5 pull ups 10 push ups 15 squats Waiter carry length of gym (left arm) and back (right arm) 45/25

WOD AMRAP 22: 22 Wallballs (20/14#) 22 Power Snatch (75/55#) 22 Box Jumps (24/20″) 22 Push Press (75/55#) 22 Calorie Row COMP WOD 1. Clean & Jerk 65%/2 70%/2 75%/2 80%/1 90%/1 2.  Conditioning AMRAP 22: 22 Wallballs (20/14#) 22 Power Snatch (75... Continue Reading