CFCody WOD EMOM x 21 MINUTES MIN 1 – Max Reps of DB “Bear Complex” (50/35)|(35/20)* MIN 2 – 2 “No Jump” Rope Climbs** MIN 3 – 20/15 Cal Row/ski/bike *1 Rep of DB Bear Complex is… 1 Hang Power Clean 1 Front Squat 1 Push Press 1 Front Squat 1 Push Press *Start where […]

CFCody WOD Strength/Skill SKILL ON A 10:00 RUNNING CLOCK… Build to Heavy Set of KB Complex: 1 SA KB Deadlift 1 SA KB Sumo DL High Pull 1 SA KB Russian Swing 1 SA KB Hang Clean 1 SA KB Hang Snatch *Complete entire complex on L-arm then R-arm. After successful completion on both arms, […]

Active Recovery Day Open Gym & Mobility @ 5:30am & Open Gym @ 5:30pm

CFCody WOD Strength/Skill SKILL EMOM x 10 MINUTES MIN 1 — 4 Thrusters (Building)* MIN 2 — :40 Practice Gymnastic Kipping Pull-up** *Start light and build each minute. Goal is to end 40-50% above the workout weight. **Drill connecting reps with the push away from the bar. Workout BENCHMARK WORKOUT “FRAN” FOR TIME 21-15-9 Thruster […]

CFCody WOD Strength/Skill EXTENDED WARM-UP 3-3-3 Tempo Deadlift (30×1)* *Goal is to build from light to moderate-heavy then continue building the DL to workout weight without tempo after 3rd set. Workout FOR TIME 8-6-4-2-4-6-8 Deadlift (275/185)|(185/135)* *After Every Set Complete… 8 Handstand Push-ups (Strict Optional) 16 Slam Balls (30/20)|(20/10) HSPU sub 8 DB/KB seated press […]