Your not sweaty, your body is crying!

"Nate"

2 Muscle-Ups

4 Handstand Push-Ups

8 Kettle Bell Swings

The boys were workin' it tonight!!

Todd worked hard on his mucsle ups!! Great job!

After the workout =)

Friends forever

Yesterday we partnered up!

While one person did wall balls, the other did burpees.

1 on the first minute

2 on the 2nd minute

.

.

.

.

Until you could not complete the reps in the minute.

The highest achieved round was 17!

Good job Todd and Sherry!

*ONLY 9 am WOD on New Years Eve!!!!!*



Who thought of this?!?

Split Jerk

1-1-1-1-1-1-1

Or

2 Rounds of:

100 Double Unders

50 Squats

30 Pull-Ups

10 Suicides

Squats were a little bit of a break today!

What a way to start the week everyone!!! 



Hot, Hot, Hot

"Randy"

75 Power Snatches

It was an easy day compared to yesterday! Whew!

After our wod, we did some tabata suicides with sand bags! Tis the season!

Just when you think.....

It can't get any harder.......we surprise you!

Row 500m

Then perform 21-15-9 of:

Push Press (95/65)

Front Squat (95/65)

Pull-Ups

Deadlifts (185/115)

Finish with a 500m Row.

Although it was a long one, everyone got through! You guys rock!



Press. Press. Press

Yesterday we did an all press day!

Press 1-1-1-1-1

Push Press 3-3-3-3-3

Push Jerk 5-5-5-5-5

Dusty took first place on the board with a 185 press! Great job!

There will be a lot of sore shoulders today!

*Reminder that anytime we are on a level 2 snow emergency or higher, we will be closed! Thanks!



The Aftermath......

I just had to post these pictures of our evening clients after participating in the "Whitten" workout!

Gary....are you there?

Erin.....Breathe!!!!!

Shelly needs a chalk outline areound her body!

Sherry's getting the blood back into her brain!



Bad to the bone

"Whitten" was the prescribed workout today.

5 Rounds of:

22 KB Swings

22 Box Jumps

400m Run

22 Burpees

22 Wall Balls

We rowed or jump roped instead of running. Not too many people made the 5 rounds, but worked  hard for as long as they could! 

What a day!

FILTHY FIFTY!!!

50 of all of the following:

Box Jumps

Jumping Pull-Ups

KB Swings

(Our expecting mama's did one handed swings!)

Lunge Steps

Knees to Elbows

Push-Press

Back Extensions

Burpees

Double Unders

What an awesome job this morning! This was a great way to start the day!

Baby, it's cold outside!

3 Rounds:

Run 400m

15 Pull-Ups

50 Squats

15 Pull-Ups

Thanks to everyone for always working hard and being willing to try new things! You guys are awesome!

Goal achieved!

Yesterday we did:

21-18-15-12-9 Reps of:

Power Snatch, Wall Balls, and Knees to Elbows

Talk about shoulder pain!

Form looked good last night!



Freaky Friday

It was a good morning at CODE!

We paired up into two teams and had a contest!

Each team had 30 cards per person. The exercises performed were:

Ring Dips, Burpees, Running and KB Swings

Whichever team finished their cards first won!

Teamwork was in full swing today!

Thumbs up

Yesterdays WOD was:

5 Rounds of Row 500m and 7 Thrusters(135/95)

It took a lot of cardio yesterday!

20 minutes of sucking air, Great job guys!