CFCody & Comp WOD 1. Strength – 12 min 1RM Jerk 2. Conditioning AMRAP 12: 10 Jerks, 135/95 10 TTB 10 Box Jump Overs 24/20 3. Level 1 400 Meter Run – crystal cove sign & back 1 Mile Run – from gym down bighorn to red & white insurance sign & back *or choose […]

Comp & CFCody WOD 1. Conditioning – For Time 50 Double Unders 20 Calorie Row 40 Deadlifts, 135/95 40 Sit Ups 50 Double Unders 15  Calorie Row 35  Deadlifts 135/95 35  Sit ups 50 Double Unders 10  Calorie Row 20  Deadlifts, 135/95 20  Sit ups Comp Strength Snatch Complex 5 sets of: Snatch Pull + […]

WOD 5 Rounds of 3:00 On/1:00 Off: 200 Meter Run 15 Wallballs Max Reps Burpee Box Jumps (24/20) in time remaining. Post Total Burpee Box Jumps to Comments. COMP WOD 5 Rounds of 3:00 On/1:00 Off: 200 Meter Run 15 Wallballs Max Reps Burpee Box Jumps (24/20) in time remaining. Post Total Burpee Box Jumps […]

CFC wod Either“The Other Total”Clean, 1 repBench press, 1 repOverhead squat, 1 rep Or Olympic LiftingA. EMOMx5: 8 Power Snatches, 60% of 1RMB. EMOMx5: 8 Clean and Jerks, 60% of 1RM  Gymnastics tabata (4 minutes of :20 sec on :10 sec off) hspu box jumps 16/20 muscle ups (scale pull ups) squats

CFCody & Comp WOD 1. Strength Work up to a heavy 3-rep Back Squat 2. Conditioning AMRAP 12: 10 Power Snatch, 95/65 15 Calorie Row 10 double Russian KB Swing 25/45 (kb in each hand, swing to eye level)