WOD1-2-3-4-5-6-7-8-9-10 reps for time of:KB swings (53/70 lb)(35/50 lb)(25/35)Burpee pull-ups– Pull-up bar 6 inches from fingertips with arms overhead. OR– Pull-up bar between forearm and elbow with arms overhead.Post-workoutEMOM 10:Min. 1 | 2 Turkish get-upsMin. 2 | :10-:30 L-sit hold PUREFIT1-2-3-4-5-6-7-8-9-10KBSRing Rows/Pullups EMOM 8:Min 1: 2 Turkish Get-upsMin 2: :10-:20 L-Sit hold on Boxes 

WOD (choose your path today)EITHERSnatch– Build to a 1-rep-maxClean and jerk– Build to a 1-rep-maxOREvery 5:00 for 5 rounds:10 thrusters (75/115 lb)(65/95 lb)(35/45)10 toes-to-bars (5 toes-to-bar)20-cal bike (12 cal bike)40 double-unders (20 double unders OR 40 single unders)– Rest the remainder of each round PUREFIT Every 4:00 for 4 Rounds:10 DB Thrusters10 Knee Ups/Situps12 Calorie […]

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 […]