WOD 15 – 10 – 6: Thrusters (165/115)  *we’ll note percentages to use on board Muscle-Ups or ring dips COMP WOD 1. Conditioning 15-10-6 reps for time of: Thrusters (165/115) muscle-ups or ring dips 2. Snatch A. Quickly work up to a heavy single Snatch Balance B. Quickly work up to a heavy single Squat […]

20 min AMRAP Team of 4 or 5: 15 pull ups 10 SDHP (65/95) 15 jumping lunges 10 KB snatch (35/55) 15 wall ball (15/20) *this is CONGO LINE style.  You MAY NOT pass your teammate.

CFCody Wod 1. Gymnastics Conditioning 2 rounds of: 20 C2B Pull ups Or regular pull ups rest :20 seconds 10 C2B Pull ups rest 3 minutes between rounds. 2. Conditioning AMRAP 15: 5 Power Snatch, 135/95 10 TTB 15 Box Jump Overs, 24/20 Comp WOD 1. Snatch – 8 min max -work up to a […]

AMAZING RACE info CFCody WOD 1. Conditioning Teams of 3: AMRAP 20: 200m Run (together) 40 Squat Cleans* – one athlete works at a time *Every 40 reps the weights increase: 115/80, 135/95, 155/105, 185/135, then max reps at 205/145 2. Conditioning EMOMx12 Min 1: :40 of Rowing for max calories Min 2: :40 of Double […]

NO OPEN GYM TODAY (Sorry first day of school, back ON next week) CFCody Standard Tests  Starting Sept. 1st we will be implementing our CFCody STANDARDS tests.  These Standards include Conditioning, Barbel, and Gymnastic movements.  They are ranked with 4 levels, 1 being the easiest 4 being the hardest.  We will take the next 4 […]