20 min AMRAP Team of 4 or 5: 15 pull ups 10 SDHP (65/95) 15 jumping lunges 10 KB snatch (35/55) 15 wall ball (15/20) *this is CONGO LINE style.  You MAY NOT pass your teammate.

CFCody Wod 1. Gymnastics Conditioning 2 rounds of: 20 C2B Pull ups Or regular pull ups rest :20 seconds 10 C2B Pull ups rest 3 minutes between rounds. 2. Conditioning AMRAP 15: 5 Power Snatch, 135/95 10 TTB 15 Box Jump Overs, 24/20 Comp WOD 1. Snatch R... Continue Reading

AMAZING RACE info CFCody WOD 1. Conditioning Teams of 3: AMRAP 20: 200m Run (together) 40 Squat Cleans* – one athlete works at a time *Every 40 reps the weights increase: 115/80, 135/95, 155/105, 185/135, then max reps at 205/145 2. Conditioning EMOMx1... Continue Reading

NO OPEN GYM TODAY (Sorry first day of school, back ON next week) CFCody Standard Tests  Starting Sept. 1st we will be implementing our CFCody STANDARDS tests.  These Standards include Conditioning, Barbel, and Gymnastic movements.  They are ranked with... Continue Reading

AMAZING RACE info CFCody  & Comp WOD 1. Strength 5×3 Front Squats *in between sets complete 40 strict pull ups. Can break these up as much as want 2. Conditioning “Nate” AMRAP 20: 2 Muscle ups 4 HSPU 8 KBS, 70/53 *sub 4 C2B pull ups for Muscle ... Continue Reading