CFCody WOD 1. Conditioning “Amanda-ish” 9-7-5 C2B pull ups & Rings Dips (same reps of each) Squat Snatch, 115/75 2. Mid-line 1 min plank 12 strict TTB 1 min Hollow Rocks 2-3 Rounds – NOT FOR TIME Comp WOD 1. Snatch – 15-20 min 3×1 at 90% 2×2 at 80-85%, does not need to be […]

WOD Teams of 2 AMRAP 20: 15 Kettlebell swings (55/35) 10 Push Ups 5 Dumbbell Box Step Overs (24/20) First partner completes the full round, and then tags the second partner in for the same.

WOD 30 Front Squats (135/95), 15 Ring Muscle-Ups 20 Front Squats (135/95), 10 Ring Muscle-Ups 10 Front Squats (135/95), 5 Ring Muscle-Ups COMP WOD 30 Front Squat, 155/105 15 Muscle up 20 Front Squat, 155/105 10 Muscle up 10 Front Squat, 155/105 5 Muscle up *Front squats will be pulled from the floor.  If you don’t have […]

WOD  3 Rounds of 3:00 On / 3:00 Rest: 6 Push Press (95/65) 6 Toes to Bar 9 Push Press (95/65) 9 Toes to Bar 12 Push Press (95/65) 12 Toes to Bar COMP  WOD 1. Conditioning 3 rounds of 3 mins on/3 mins off AMRAP 3 of: 6-9-12-15-18… Push Press 95/65 TTB 2. Row EMOMx10 Odd:  20/16 Cal […]

Rest Day. Open Gym from 12 – 1 p.m. O-lifting class at 5:30 p.m.