10 Minutes: Build to Heavy Power Snatch then AMRAP 8 10 Toes to Bar 10 Burpees   MWOD: Partner T-spine smash T-spine smash – this thoracic mobilization would be best done before power snatch.  Lie on a double lacrosse ball along the thoracic spine about the level of your nipples.  Place a 35# plate or […]

80 Double Unders (or 160 single unders) 80 Air Squats 800 Meter Run 400 Meter sandbag Run (men=biggest sandbag/women=medium sandbag) 40 Kettlebell Swings (70/55 or 55/35) 40/30 Calorie Row MWOD:  Forearm and wrist mobilization Forearm tack and twist – Press lacrosse ball into the top of your forearm next to the crook of your elbow. […]

CFCody WOD Teams of 2 30 rounds for time of: 5 Wall ball (20/15) 3 Handstand push-ups 1 Power clean (225/155)(205/135)(195/115) Alternating each round until completion.

Fall Team Rowing Challenge starts TODAY! There is still time to join our CFCody team click HERE create an account, join our CFCody team, join the fall team challenge and start rowing!   WOD Option A: For Time: 21-15-9 Squat Snatch (95/65) Chest to Bar Pull-ups __________________ Option B: For Time: 15-12-9 Power Snatch (95/65) […]

AMRAP 5, 50 Wall Ball Buy-In 12 Deadlifts (185/135) 12 lateral Burpees Rest 5 AMRAP 5, 35 Wall Ball Buy-In 9 Deadlifts (225/155) 9 lateral Burpees Rest 5 AMRAP 5: 20 Wall Ball Buy-In 6 Deadlifts (275/185) 6 lateral Burpees *How this works is you will complete the Wall Ball BUY IN and then complete […]