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Archive for WODS

12/5/20

Drawing (9)

Alt. EMOM 30: 1. Box Jumps for Reps (24/20), 2. 10 Deadlifts (225/155), 3. 10 DB Box Step Ups (50/35), 4. Row for Cal, 5. Rest

 

12/4/20

Drawing (7)

Stretch/Skill of Choice

Optional Strength Post WOD: 3 Rounds, 20 Leg Raises, 30 Russian Twists (ec), 40 Plank K2E (ec)

For Time: 300 DUs, 2000m Ski, 100 Bar Facing Burpees

12/3/20

Drawing (7)

Stretch/Skill of Choice

For Time: Run 900m, Rest 2 Minutes, Run 600m, Rest 1 Minute, Run 300m, Rest :30, Run 600m, Rest 1 Minute, Run 900m

Tabata 15: KB Russian Swings (62/44), Sit Ups, KB SDHPs

12/2/20

Drawing (7)

Stretch/Skill of Choice

EMOM 18: 1. 1 Hang Squat Clean + 1 Squat Clean + 2 Front Squat @ 85% (of lowest max), 2. 10 Strict HSPUs, 2. Rest

AMRAP 9: 5 Ring MUs, 10 Thrusters (125/85)

12/1/20

Drawing (7)

Stretch/Skill of Choice

Deadlift - 3x1 @ 95%, Airborne Lunges - 5x5 (each leg)

For Time: 50/40 Row for Cal, 40 Push Ups, 30 Double KB Front Rack Lunges (ec 50/35), 20 Burpee DB Deadlifts, 10 Double DB Snatches

11/30/20

Drawing (7)

Stretch/Skill of Choice

Strict Press - 3x1 @ 95%, Strict Pull Ups - 4x10

AMRAP 12: 1 Squat Snatch (155/105), 3 Clean & Jerks, 30 DUs

11/28/20

Drawing (9)

For Total Wall Balls, AMRAP 4: Wall Balls (20/14), EMOM 20: 4 Burpees, 6 Air Squats, 8 Sit Ups, AMRAP 4: Wall Balls (20/14)

***Class Times: 7:30am, 9:00am***

 

11/27/20

Drawing (9)

"Black Friday" For Calories Skied: 24 Rounds, 1 Minute of Work, :20 of Rest - 1. 5 KB Push Ups and 10 HSPUs, 2. 65 DUs/130 Singles, 3. 10 American KB Swings and 10 Goblet Lunges (ec 53/35), 4. Ski for Calories

***Class Times: 7:30am, 9:00am***

 

11/26/20

Drawing (9)

We are closed today, and will reopen on Friday.

Happy Thanksgiving from the CFTC family!!

11/25/20

Drawing (9)

"Not A Gentle Stream" For Time: Row 500m, 15 OHS (135/95), 15 C2B Pull Ups, Row 500m, 15 OHS, 15 Bar Facing Burpees, Row 500m, 15 Front Squats (155/115), 15 Bar Facing Burpees, Row 500m, 15 Front Squats, 15 C2B Pull Ups, Row 500m, 15 Back Squats (185/135), 15 C2B Pull Ups, Row 500m, 15 Back Squats, 15 Bar Facing Burpees

***Class Times: 5:30am, 7:30am, 9:30am, 5:30pm***

 

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