Teams of 2: AMRAP 20 7 Power Cleans (135/95) 7 Burpees 300 Meter Run *teammate 1 completes 7 PC & 7 Burpees, teammate 2 completes run.  Switch when both have completed their tasks. Continue this format for 20 min.

CFCody WOD Open WOD 18.5 Complete as many reps as possible in 7 minutes of: 3 thrusters 3 chest-to-bar pull-ups 6 thrusters 6 chest-to-bar pull-ups 9 thrusters 9 chest-to-bar pull-ups 12 thrusters 12 chest-to-bar pull-ups 15 thrusters 15 chest-to-bar pull-ups 18 thrusters 18 chest-to-bar pull-ups This is a timed workout. If you complete the round […]

CFCody WOD “Goat Day” On the Minute x 20 Odd Minutes: Movement 1 Even Minutes: Movement 2 or 4-5 sets 300 meter run 5 tng Power clean & jerks (95/135) 10 Burpees 15 KBS (35/55) *rest 2 min after each set *20 min time cap PureFit WOD 3-4 sets 4 shuttle sprints 4 KB/db clean […]

Active recovery day! Open gym & mobility @ 5:30am & Open gym @ 5:30 pm  Friday complete 18.5 during your regular class or wait till Friday Night Lights! Either way, come cheer on your CFCody family, bring an appetizer/beverage to share and celebrate the last open WOD of the season. See you there!!

CFCody WOD – 12 min 1rep Pause Front Squat *Athletes will pause for a three count in the bottom before standing the weight up. Conditioning: 5 Rounds, Every 3 Minutes: 300/250 Meter Row or 300 meter run 9 Thrusters (95/65) PureFit WOD Every 3 Minutes: 250 Meter Row or 200 meter run 8 wall balls […]