WOD 4 rounds for time 30 slam ball OR med ball situps 20 alternating lunge w/ med ball hold Strength Back Squat – work up to a 1-rep max 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 […]

Teams of 2 EMOM x 20: 5 thrusters (65/95) 5 burpees *partner 1 completes above while partner 2 hangs from the Pull up bar. Switch places at the top of the min.

CFCody WOD Strength/Skill Snatch EMOM x 12: min 1-4 : 5 Hang Power Snatch min 5-8: 3 Hang Power Snatch min 9-12: 1 Hang Power Snatch *Add weight every 4 min Conditioning 15 min AMRAP: 20 Wall Ball 15 box jumps (24/20) 10/8 Cal bike/row PureFit WOD 15 min AMRAP: 15 Wall Ball 10 Box […]

CFCody WOD For Time: 21-15-9 Deadlifts (225/155)(185/125) Pull ups -No Rest- 15-12-9 Bar Muscle ups/t2b/HSPU/Push ups Wt front rack walking lunges (55/35)(35/20) *wt in each hand for lunges *Choose a gymnastic movement you can stay consist with **scale rep scheme in first couplet to 15-12-9 and 12-9-6 in second couplet if needed. -20 min cap- […]

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