CFCody Team WOD teams of 2: BUY IN: 4 (each) army drag with sliders relay then 2000m row/run/ski -80 DB/KB snatch (55/35)(35/25) 1000 m row/run/ski -80 toes 2 bar/ toes 2 rings/ med ball sit ups 500 m row/run/ski *every 250m switch with teammate on Row/run/ski *divide reps up however, one person working at a […]

CFCody WOD Extended warm-up On a 10min running clock… Build to a “heavy” Single Squat clean & Jerks *build to something slightly heavier than workout weight. WOD ”California Love” For time 30 Squat clean & jerks (155/105)(115/75) *Athlete must perform 5 burpees after every 5 reps. Workout ends with 5 burpees after the 30th Rep. […]

CFCody WOD Strength/Skill Extended warm-up EMOM x 6min Min 1: 5-7 seated DB/KB strict press (moderate-light) Min 2: 100m jog WOD For time 21-15-9-6 *DB Box Step-overs (50/35)(35/25)-box(24/20) 15-12-9 Handstand Push ups -200 m run after each set * can use 1 or 2 DB/KB for step overs Ex: 21 step overs + 15 HSPU […]

Open gym & Mobility @ 5:30am & Open gym @ 5:30pm *REMINDER– PureFit class will move back to 9:30am starting Monday Aug 26 Amazing Race– Saturday Aug 24! Sign-up at the gym. Teams will be put together by the 21st.

CFCody WOD Strength/Skill 5×1 (20×1) Back Squats @ 80-90% of 1RM* -rest at least 2 min b/t Sets- *week 6 of Squat cycle. Very heavy but doable for this weeks effort. Next week will be our test week of single reps building to new 1RM. WOD 9 Min AMRAP: 9 Front Squats (135/95)(96/65) 21 UNBROKEN […]