X

Archive for WODS

11/17/18

Drawing (9)

In Teams of 3, Lead in for Total Reps:  :90 Burpees, :90 OH Lunges (95/65), :90 Rest, :90 Burpees, :90 American KB Swing (53/35), :90 Rest, :90 Burpees, :90 OH Squats (95/65), :90 Rest, :90 Burpees, :90 Push Press (95/65), :90 Rest, :90 Burpees, :90 T2B, :90 Rest, :90 Burpees, :90 Box Jumps (24/20)

 

11/16/18

Drawing (7)

EMOM 9: 5 Strict Pull Ups, 5 Strict Ring Dips

Split Jerk - 3 @ 60%, 3X3 @ 70%, Single Leg DL - 3x10 (each leg), Back Extensions - 3x10

For Time: 4 Rounds, Ski 12/10 Cal, 3 Hang Power Snatches (135/95), Row 12/10 Cal

11/15/18

Drawing (7)

Pull Up Practice with Remaining Time

Front Squat 5 @ 50%, 5 @ 70%, 5X5 @ 80%, Snatch Grip Shrugs - 3X10 @ 80% (of snatch), Hang Snatch + Snatch - 2 @ 60%, 2 @ 70%, 3X2 @ 75%

EMOM 10: 6 Front Rack Lunges (135/95 ec), DUs for Reps

11/14/18

Drawing (7)

EMOM 7: 5 Strict Pull Ups, 5 Strict Ring Dips

Deadlift - 10 reps at 60%, 3X10 at 70%

"Armistice" AMRAP 9: 100m Sprint, 11 Sit Ups, 11 Air Squats (add 11 reps for each additional round), 2 Minute Rest, then, AMRAP 9: 100m Sprint, 11 Push Ups, 11 Box Jumps (24/20) (add 11 reps for each additional round)

11/13/18

Drawing (7)

Pull Up Practice with Remaining Time

Clean Pull from Below Knee - 3X5 @ 80%, Power Clean + Push Press - 1x5 @ 60%, 3X5 at 70%, Bench Press - 1x10 @ 60%, 3X10 @ 70%

AMRAP 7: 3 Power Cleans (185/125), 2 S2OH, 1 Rope Climb

11/12/18

Drawing (7)

EMOM 5: 5 Strict Pull Ups, 5 Strict Ring Dips

Back Squat - 10 @ 60%, 3X10 @ 70%, Banded Single-leg Reverse Hypers 3X10 (each leg)

For Time: 40 Wall Balls (20/14), 30 Alt. DB Snatches (50/35), 20 Burpees, 10 Ring MUs, 20 Burpees, 30 Alt. DB Snatches, 40 Wall Balls

11/10/18

Drawing (9)

In Partners for Reps - AMRAP 30: P1 - 300m Run, P2 - 10 Deadlifts (175/115), 3 Clean & Jerks, 30 DUs (75 singles)

 

11/9/18

Drawing (7)

EMOM 9: 4 Strict Pull Ups, 4 Strict Ring Dips

Max Make Up or Ski Sprints - 4 x 250m w/1 Minute Rest Between

AMRAP 5: 50m Farmer's Carry (53/35), 5 KB Push Ups, 10 Goblet Lunges (ec), Rest 2 Minutes, AMRAP 5: 50m Front Rack Carry, 5 Push Press, 10 American Swings

11/8/18

Drawing (7)

Pull Up Practice with Remaining Time

Max: Front Squat

For Time: 2 Rounds, 9 Box Jump Overs (24/20), 18 Power Snatches (95/65), 9 Box Jump Overs, 18 OHS, 9 Box Jump Overs, 18 Thrusters

11/7/18

Drawing (7)

EMOM 7: 4 Strict Pull Ups, 4 Strict Ring Dips

Max: Push Jerk, Split Jerk

AMRAP 9: Row 75/60 Cal, then with remaining time, 5 Deficit HSPU (3”), 10 KB Deadlifts (53/71)

1 2 3 4 5 6 104

Contact us

Use the contact form below to send us an email

Get in touch with us

Take the first step today! Contact us about getting started at CFTC.

CrossFit Town Center
(281)292-3053
9391 Grogans Mill Rd Suite B-8
The Woodlands, Texas 77380



Privacy Policy: We'll never give away, sell, or trade your info for any reason... ever.