10 RDS FOR TIME: 10 Pull-ups or DB/KB Rows 10 Mountain Climbers Odd Objects: Rock, Bag of Sugar or Flour, Cinder Block MOBILITY:  Posterior shoulder smash with lacrosse ball – Lying on your back, place lacrosse ball on the posterior deltoid. Roll towards the affected shoulder to almost 90 degrees, putting pressure on the ball.  Place shoulder […]

EMOM x 14 Odd: 20 KBS Even: 12 Burpees Odd Object version -milk jug -bag of beans/rice -cinderblock or heavy rock MOBILITY:  Couch Stretch: 45 seconds on each leg.  This can be done before and after the WOD. 6:00am Click Here for link 8:30am Click Here for link 5:00pm Click Here for link

CFCody WOD Teams of 2: 18 Rounds of CINDY: 5 Pull ups/DB or Barbell row 10 Push ups 15 squats immediately into…. 21-15-9 Thrusters (95/65)(65/45) T2B/K2E/toes through rings/medicine Ball sit ups *Teammate A will complete entire round of Cindy then rest while Teammate B completes rd of Cindy.  Alternate back and forth until 18 total […]

CFCody WOD ‘DT’ 5 Rounds: 12 Deadlifts (155/105)(115/75) 9 Hang Power Cleans 6 Push Jerks DB/KB version -Can use 1 or 2 DB/KB. If using 1 KB/DB use the rep scheme 14 deadlifts 12 Hang Power Cleans 10 Push Jerks *Alternate arms as needed in HPC and PJ Odd Object version -2 milk jugs -bag […]

CFCody WOD 5 x 3 min AMRAPS 3 min AMRAP: 6 Burpees 8 Alternating DB/KB single-arm squat cleans 10 Lateral over & back DB hops -Rest 1 min between AMRAPs- *Hoping over and back = 1 rep *If  you do not have a DB/KB use and odd object. *GOAL is to stay consistent during each […]