CFCody & Comp WOD 1. Conditioning “Helen” 3 Rounds: 400 Meter Run 21 KBS (53/35) 12 Pull-Ups *This is a Glory Board WOD. Make every rep count.  Lets get some PRs! 2. Barbel Conditioning For time: 3 sets of 8 unbroken Power Cleans, 155/105 Rest 3 minutes 3 sets of 12 unbroken Power Cleans, 135/95 […]

CFCody & Comp WOD 1. Conditioning 21 – 15 – 9 Calorie Row Thrusters 95/65 2. Stamina Builder 5 RFT: 75 Double unders/400 meter run Rest :30 between rounds *Alternate between Double Unders and Running Congrats to this guy on completing his Level 1 this past weekend! We are looking forward to more great coaching from […]

WOD Teams of 2 complete 50 KB swings 55/70 60 strict pull ups 70 box jumps 24/30 80 push ups 90 wall ball situps 14/20 100 walking lunge steps

WOD On the Minute x 20: Minute 1 – 10 Burpee Box Jumps (24″/20″) Minute 2 – 15/12 Calorie Row Minute 3 – 30 Double Unders Minute 4 – 20 Sit-Ups

WOD “The Other Total” 1RM Clean 1RM Bench 1RM OHS