CFCody WOD EMOM x 18: min 1- 10 Back Squats (155/105)(115/75) + 30 Double Unders or 60 singles min 2- 10 Burpee’s over the bar + 30 Double Unders or 60 singles min 3 – REST or Nutrition Test WOD “Fight Gone Bad” 3 Rounds for Time: 1:00 Wall Ball (20/14) 1:00 Sumo Deadlift High […]

Today is the first day of the Post Holiday Nutrition Challenge! Those participating make sure to write your results on the board. good luck! CFCody WOD Nutrition Challenge WOD “Fight Gone Bad” 3 Rounds for Time: 1:00 Wall Ball (20/14) 1:00 Sumo Deadlift High Pulls (75/55)(45/35) 1:00 Box Jump (20) 1:00 Push Press (75/55)(45/35) 1:00 Row […]

Teams of 3 100 cal bike 100 db snatch (50/40, 40/30) 200m run (each)* 100 db snatch (50/50, 40/30) 100 cal bike *run is to be completed sequentially, partner 1 goes, then partner 2, then partner 3

CFCody WOD Strength: 15 minutes to find a max front squat conditioning: 14 min amrap 14 front squats (weight is 40% of max) 14 ttb 14 kbs (45/25) PUREFIT 14 Min AMRAP 10 Goblet Squats 10 K2E/Situps 10 Box Step Ups MWOD Pre-WOD: Triceps Smash – Using a racked barbell or foam roller, smash length of […]

CFCody WOD “Eliza plus” 27-21-15-9      Power cleans 135/95, 95/65      Ring dips or hand release push-ups PUREFIT 15-12-9-6 Med Ball Clean Push Ups *30 sec plank after each set MWOD Pre-WOD: Blue Angel – lie on stomach. Place lacrosse ball on pec, below collar bone and on chest wall just inside the armpit. […]