Rest Day.  

CF Cody WOD “Nancy” 5 RFT: 400m Run 15 OHS, 95/65 CFC COMP WOD 1. Snatch AMRAMP 1 of Max Snatches at 95/65                                            Rest 1 minute AMRAMP 1 of Max Snatches at 115/80 Rest 1 ... Continue Reading

CF CODY WOD Conditioning Every 2 minutes for 20 mins: 3 Muscle ups or 5 ring dips 5 Power Cleans, 185/135 (use 60-65% pc max) 7 Burpees Record score is the time of your slowest round.   COMP WOD 1. Clean and Jerk EMOMx10: 3 Reps 2. Conditioning Ever... Continue Reading

Team Fight Gone Bad Team of 2: 3 RFT of 2 min at each station for max reps: Wall Balls, 20/14 SDHP, 75/55 Box Jumps, 20″ Push Press, 75/55 Cal Row 1 minute rest between rounds *1 person working at a time  

CFCody WOD 1. Conditioning Tabata: Deadlift, 185/135 Pull up Front Squat, 135/95 Double-Under Complete a full tabata protocol at each station (4 mins of :20 on, :10 off) before moving to the next station. No extra rest between stations. Post total reps fo... Continue Reading