1. Snatch EMOMx7: Power or Squat Snatches, climbing Min 1: 7 reps Min 2: 6 reps Min 3: 5 reps Min 4: 4 reps Min 5: 3 reps Min 6: 2 reps Min 7: 1 rep 1b. Double Unders EMOMx7: Double Unders Min 1: 20 reps Min 2: 30 reps Min 3: 40 reps Min […]

The Winners for the New Year New You Challenge are up! Click HERE to see the results! The Open: Terrific job with week 1 of The Open. I think everybody was a little surprised with the max effort but it didn’t stop MOST of you from setting a PR. Wod 15.2 will be release on […]

Teams of 2. Teammate #1 AMRAP 8: 15 Cal Row 15 Wall Balls, 20/14 Teammate #2 AMRAP 8: 10 Deadllifts, 225/155 10 Bar Facing Burpees *two minutes rest between amrap’s, teammate 1 moves to 2nd amrap  and 2nd to 1st amrap   

Workout 15.1 9-minute AMRAP: 15 toes-to-bars 10 deadlifts 5 snatches (M 115 lb. / F 75 lb.) Workout 15.1a 1-rep-max clean and jerk 6-minute time cap

1. Conditioning AMRAP 12 of: 50 DU 20 KBS (70/53) 7 Jerks (185/135) 2. Strength Conditioning EMOMx8: Odd: 7 TTB + 7 Power Cleans, 155/105 Even: 7 TTB + 7 Front Squats, 155/105 *scale weights/(reps on TTB) accordingly CrossFit Cody Open update The teams are decided for the CrossFit Cody 2015 in gym competition.  It’s […]