WOD In teams of 2; 100/80 cal row 80 db front squats (50/35, 30/20) 60 burpees 40 t2b 20 strict hspu Post WOD 100 partner leg throws 100 med ball Russian twists *partners switch every 10 reps, not for time Mobility WOD – Trunk recovery Ab smash – Use a smash ball  or lacrosse ball to […]

Skill: 12 minute practice of: jumping bar muscle ups jumping ring muscle ups jumping c2b pull ups jumping pull ups *pick what YOU need for your progression WOD:  EMOM X 20 odd minutes – 10 Hang power clean (115/75, 95,65) even minutes – 3 ring mu OR 3 pull ups+3 ring dips OR 10 push ups  PureFit:  […]

WOD “Filthy Fifty” For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders *scaling=20″ box, 35  lb kb, 35 lb bar, […]

Mobility and open gym 5:30am Gymnastics and open gym 5:30pm Nutrition Challenge Meeting Wednesday, October 17th at 5:00 This is a partner challenge, partner does not have to be a Crossfit Cody member. There is a WOD before and after the challenge to be done on designated days. Participants can choose from; macros, paleo, whole […]

Strength:  Take 10 min to build up to power clean weight for WOD WOD 4 rounds for time 25/20 cal bike/row 20 alternating KB snatch  35/25 5 power cleans  155/105 Nutrition Challenge Meeting Wednesday, October 17th at 5:00 This is a partner challenge, partner does not have to be a Crossfit Cody member. There is […]