CFCody WOD Strength/Skill ON AN 8:00 RUNNING CLOCK… Practice Transitions on the Low Rings, Low Bar, or Jumping MU Workout AMRAP x 16 MINUTES 36 Air Squats 12 Hang Power Snatch (115/75)|(95/65) 6 Muscle-Ups (Ring or Bar) scale 6 pull-ups or ring rows/6 dips or push ups PureFit WOD AMRAP x 14 MINUTES 20 Air […]

CFCody Team WOD Teams of 2: 30 min AMRAP 100 meter run, 1 Burpee Box jump 100 meter run, 2 Burpee box jumps 100 meter run, 3 Burpee Box jumps 100 meter run, 4 Burpee Box Jumps …..continue this patter for 30 min. this can be broken up a few ways 1- Teammate 1 completes […]

CFCody WOD Strength/Skill ON A 8:00 RUNNING CLOCK… Practice Clamping & Re-Clamping Rope After 1st Pull *Practice either in full climbs or seated on box. During this time athletes should also be building up barbells for the clean. Workout E2MOM x 20 MINUTES MIN 1 & 2 – Max Rope Climbs MIN 3 & 4 […]

CFCody WOD Strength/Skill 5-5-5* Front Squat *Set 1 – 65% x 5 Set 2 – 75% x 5 Set 3 – 85% x 5+ 5+ means athlete performs max reps at that weight with the goal of at least 5. these percentages are from your 1RM from 2 weeks ago Workout 3 SETS* 14/12 Cal […]

Active recovery Day! Open gym & Mobility @ 5:30AM & Open Gym @ 5:30 PM