Pre-workoutOn a 10:00 clock:Handstand practice (accumulate 2-3 minutes)WODFor time:15 ring dips/box dips1,000-m row15 ring dips/box dips750-m row15 ring dips/box dips500-m row   PUREFITFor Time:10 Box Dips800M Row:30 Plank10 Box Dips600M Row:30 Plank10 Box Dips400M Row:30 Plank*Do not go past 90 degrees on dip

CFCody Team WOD 3 Rounds:400m Run/Row/Ski/Bike (20/24)30 Walking Lunges30 Pull ups @ 15min (rest until 15min mark or move on at 15min mark) 3 Rounds400m Run/Row/Ski/Bike (20/24)20 Wall Balls20 T2B/K2E/weighted sit ups -partners run together, split reps up however. 

CFCody WOD Nutrition Challenge Test WOD 16min Clock:Buy in: 400m Run/500m Row-rest 2min-AMRAP with remaining time:10 Pull ups20 DB Push Press (35s/25s)30 Burpees40 KBS (55/35)50 Wall Balls (20/14)40 KBS30 Burpees20 DB Push Press10 Pull ups -Complete EXACTLY the same way as the first time. -Use new scorecard to record new results PureFit WOD Nutrition Test WOD14 […]

CFCody WOD CFCody WOD 15min AMRAP:3 Wall Walks12 DB Snatch(35/50)15 Box Jump overs (20/24) Wall Walk progressionshorten the distanceinchworm + 10 shoulder taps PureFit WOD 15min AMRAP:3 inchworm + 10 shoulder taps12 DB Snatch15 wall balls

Active Recovery Day Open gym 5:15-6:15am & 5:30pm-6:30pm Optional WOD 8-10 Rounds:3 Hang Power Snatch-Lift every 2 min-Build in load as technique allows and/or Every 2min x 6:15 Burpees over the rowerMax Calorie Row-rest 2 min b/t rounds-