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Archive for WODS

1/23/19

Drawing (7)

Rope Strength, Chinups (Strict, weighted if possible) - 3x10

Power Snatch - 8×3 @ 70%, Bentover Row - 3×10

AMRAP 9: Row 10/8 Cal, 10 Plank Rows (ec 50/35)

1/22/19

Drawing (7)

Rope Climbs/Stretch w/Extra Time

Back Squat - 2×10 @ 67.5%, 67.5%xAMAP, Back Extensions - 3×10

"Donald Burns" For Time: 20 Back Squats (135/95), 400m Run, 20 Deadlifts, 400m Run, 20 Cleans, 400m Run, 30 Thrusters, 400m Run

1/21/19

Drawing (7)

For Time: 5 Rope Climbs (4 min cap)

Bench Press - 2×10 @ 67.5%, 67.5%xAMAP, Straight Leg Situps - 2×10, Strict T2B - 2×15

EMOM 12: Alternate 4 Ring MUs (scale 4 Bar MUs, 8 C2B/Pull Ups/Ring Rows) with Burpee Box Jump Overs (24/20) for Reps

1/19/19

Drawing (9)

In Teams of 4-5 For Reps/Cals: Rotating EMOM 30 - 1. Power Cleans (125/85), 2. Sit Ups, 3. Alt. DB Snatches (ec 50/35), 4. Row for Cal, 5. Rest

 

 

1/18/19

Drawing (7)

OHS Mobility/Review

Strict Press - 4×10 @ 60%, 60%xAMAP, Bentover Rows - 3×12

For Time: 21-15-9 HSPU, OHS (95/65)

1/17/19

Drawing (7)

Rope Climbs w/Extra Time

Power Clean - 9×3 @ 65%, Back Extensions - 3×12

AMRAP 18: Ski 150/120 Cal, then with remaining time 50 DUs, 10 C2B Pull Ups, 10 Hang Power Snatches (115/75)

1/16/19

Drawing (7)

Rope Climbs w/Extra Time

Deadlift - 4×10 @ 60%, AMAP @ 60%, Straight Leg Situps - 2×10, Hanging Leg Raises - 2×12

For Time: 3 Rounds, 300m Sandbag Run (45/25), 15 DB Reverse Lunge Thrusters (45/30)

1/15/19

Drawing (7)

Rope Strength, Chinups (Strict, weighted if possible) - 4x10

Power Snatch - 9×3 @ 65%, Bench Press - 5 @ 55, 65, 75%

For Time: Row 250m, 50 KB Snatch (53/35), 25 OTR Burpees, Row 250m

1/14/19

Drawing (7)

Every :30 x 10 - 8 Second Rope Tuck Holds

Back Squat - 5 @ 55, 65, 75%, SLDL - 3x5 (each leg), Russian Twists - 3×10

"3/5 Incredible Hulk" AMRAP 12: 5 Deadlifts (115/75), 5 Hang Power Cleans, 5 Front Squats, 5 Push Press, 5 Back Squat

1/12/19

Drawing (9)

In Partners For Time: Together Complete 100 Reps of Each Movement (1 Person Works, 1 Person Holds): Front Squats (115/75)/Plank, Box Jumps (24/20)/Wall Sit, Burpees/Bar Hang, Ball Slams (20/15)/Handstand Hold

 

 

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