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)

AMAZING Job on attacking FRAN on Tuesday. Lots of new PRs and even more level 1’s checked off! Great Job! Make sure to check the GLORY BOARD for new record holders CFCody & Comp Conditioning 6 Bear complex (85/115) 3 rounds: 8 Handstand push ups 16 Front rack lunges w/KB – choose something challenging 24 […]