CFCody WOD AMRAP 15: 15 Toes to Bar 12 Dumbbell/Kettlebell Reverse Lunges (50/35) 9 Dumbbell/Kettlebell Clean and Jerks (50/35) *Reverse Lunge: hold KB/DB in each hand with arms long next to body *Clean & Jerk: Use a KB/DB in each hand. Can sub KB/DB for barbell (115/80) Gymnastics 5 Sets: 12 Unbroken Chest to Bar […]

CFCody WOD 3 Rounds: 30 Hang Power Cleans (115/80) 30 Wall Balls (20/14) 30/21 Calorie Row/70 double unders/140 single unders or 15 min AMRAP: 15 Hang Power Cleans (95/65) 15 Wall Ball 30/21 Calorie Row/70 double unders/140 single unders MWOD Barbell Calf Smash: 2 min/leg TSpine Smash:  Foam roller/or double lacrosse ball:  arms overhead and […]

“Team Nate” Teams of 2 AMRAP 20: 2 Ring Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings (70/53) Or “Team Nate”  AMRAP 20 4 Strict Pull-ups 8 Push-ups 12 Kettlebell Swings (70/53)

3 Rounds: 400m Run 12 Deadlifts (245/165) 15 Box Jumps (30/24) Or 3 Rounds: 400m Run 12 Deadlifts (205/145) 15 Box Jumps (24/16) Mobility WOD: Posterior Chain Floss Plus- do the posterior chain floss on the posters, 30 reps each side. Then maintaining the same position, cross the non banded leg over and in front […]

Push Press 5-4-3-2-1followed by… Every 3:00 x 4 Rounds 20 Jumping Lunges 10 Barbell Facing Burpees Max Push Press (115/80) No rest between rounds Mobility WOD:  Shoulder Primers for Push Press Posterior shoulder capsule mobilization:  Lie on your back with 25 or 35# KB in one hand  with arm extended and shoulder at 90 degrees(flexion).  Allow […]