CFCody & Comp WOD 1. Strength/Skills EMOMx6: Odd:  5 Dead Lifts, 155/225 (70-80%) Even:  60 Double Unders 2. Conditioning 1 mile run 50 Box Jumps, 20/24 50 med ball sit ups stair sprints x 2

Active Recovery Day! Open Gym 12-1pm Olympic Lifting 5:30-6:30pm

CFCody WOD 1. Strength Pause Overhead Squat – 5×2 *3 Second Pause in the Bottom, can be used as mobility if needed 2. Conditioning 2 RFT: 20 Pull ups 30 Push ups 40 Situps 50 Squats Comp WOD complete 1 & 2 then 3 3. Snatch A. 1RM Snatch Balance B. Work up to a […]

CFCody & Comp WOD 1.  Clean and Jerk EMOMx10: Mins 1-5: 2 Clean and Jerks Mins 6-10: 1 Clean and Jerk *Should be a challenging weight but NO misses 2.  Conditioning 6 RFT: 15 Calorie Row or 300 meter run (stop sign) 10 DB Snatch, 35/45/55 *Alternate arms as desired A HUGE Congrats to our […]

Teams of 2 20 min AMRAP 30 tire flips 2x down & up stairs (together) 30 pull ups 30 clean & jerks 95/65 30 med ball partner sit-ups