CFCody WOD 7 rounds: 10 Push Press (75/115) 2 Rope Climbs 50 double unders or 12 burpee’s rest 1 min between rounds Sub for Rope Climbs: 4 Knee’s 2 elbows + 4 pull ups = 1 rope climbs Glory Board Skill work *Choose 1 of the following Max Pull ups Max Double Unders Max Plank […]

CFCody WOD On the 3:00 x 7 Rounds (21 Minutes): 21 Sit-Ups 21 Medicine Ball Squat Jumps (20/14) 7-6-5-4-3-2-1 Deadlifts Athletes will begin each of the 7 rounds on a 3-minute intervals. Rounds begin on the 0:00, 3:00, 6:00, 9:00, 12:00, 15:00, and 18:00. Scores today are deadlift weights used. Athletes have the option to climb […]

Active Recovery Day Open Gym & Mobility Mobility Focus – Ankles and Lower Leg 5:30AM & Open Gym & CF Gymnastics 5:30PM  

CFCody WOD 5 Rounds: 5 Power Clean and Jerks (155/105) 10 Chest to Bar Pull-ups Glory Board Skill work *Choose 1 of the following Max Pull ups Max Double Unders Max Plank Max Handstand push ups *you will have all week to work through some of these. these are great bench marks so make sure […]

Strength WOD EMOM x 10: min 1: 3 Back Squats min 2: 12 DB Front rack backward lunges *Can build in weight for both back squats and lunges or stay at a challenging weight for all sets. Take back squats from the rack. Can use 1 or 2 DBs for Lunges. Conditioning Alternating Tabata x […]