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Archive for WODS

  • September 24, 2015
  • By CFTC
  • Comments Off on 9/25/15
  • in WODS

9/25/15

Drawing (7)

Every :30 for 5 minutes, 1 Wall Walk w/a 3 Second Hold at the Top

Back Squat and Strict Press, 5 @ 60%, 5 @ 65%, 5 @ 70%

EMOM 10: 10-1 Thrusters (95/65), Box Jumps for Reps

  • September 23, 2015
  • By CFTC
  • Comments Off on 9/24/15
  • in WODS

9/24/15

Drawing (7)

Tabata 4: Hollow Body Rocks, L Sits

5 Double Rows/1 Burpee, L Windmills (R /L switch at :23), Sots Press (R /L switch at :23) :45-:45-:45/:30 x3

AMRAP 12: Row 250m, 5 Double KB Cleans (53/35), 20 Sit Ups

  • September 22, 2015
  • By CFTC
  • Comments Off on 9/23/15
  • in WODS

9/23/15

Drawing (7)

Ski 1000m for Technique

Clean 5x3 @ ~70-80%, Bench Press, 5 @ 60%, 5 @ 65%, 5 @ 70%

For Time: 30 Manmakers (30/20), and every :90 Run 100m (starting at :90)

  • September 21, 2015
  • By CFTC
  • Comments Off on 9/22/15
  • in WODS

9/22/15

Drawing (7)

EMOM 5: :30 Bar Hang, :30 Plank

5 Viking Press/3 High Windmills R, 5 Viking Press/3 High Windmills L, Alternating Clean/Front Rack Squat :45-:45-:45/:30 x3, Deadlift, 5 @ 60%, 5 @ 65%, 5 @ 70%

AMRAP 9: 3, 6, 9...Power Snatch (95/65)/15, 30, 45...DUs

  • September 20, 2015
  • By CFTC
  • Comments Off on 9/21/15
  • in WODS

9/21/15

Drawing (7)

Skill of Choice

Back Squat, 5 @ 75%, 3 @ 85%, 1 @ 95%, Snatch 5x3 @ ~70-80%

Benchmark #12 For Time: 10 Hang Power Cleans (115/75), 20 OTB Burpees (2 feet jump), 30 Shoulder to OH, 40 Pull Ups, 50 Lunges (EC, knee to floor)

  • September 18, 2015
  • By CFTC
  • Comments Off on 9/19/15
  • in WODS

9/19/15

Drawing (9)

In Partners for Total Reps, AMRAP 5: Farmer's Carry (53/35, switching every 100m), rest 2 minutes, then AMRAP 10: Row for Calories (switching every 20 calories), rest 2 minutes, then AMRAP 10: 10 Box Jumps (24/18), 10 Push Ups, 10 Air Squats (alternating moves)

  • September 17, 2015
  • By CFTC
  • Comments Off on 9/18/15
  • in WODS

9/18/15

Drawing (7)

Tabata 4: MBCs

KB Clean/Squat/Sots Press R, Clean/Squat/Sots Press L, Swing :45-:45-:45/:45 x3, Press, 5 @ 75%, 3 @ 85%, 1 @ 95%

AMRAP 7: 1 Rope Climb, 7 Pull Ups, 7 Jumping Lunges (HC)

  • September 16, 2015
  • By CFTC
  • Comments Off on 9/17/15
  • in WODS

9/17/15

Drawing (7)

Handstand Walks/Handstands/Wall Walks

n/a

For Time: Row 1500m, Rest 3 Minutes, 3 Rounds of 10 T2B, 15 Front Squats (115/75), 10 OTB Burpees, Rest 3 Minutes, then Run 1200m

  • September 15, 2015
  • By CFTC
  • Comments Off on 9/16/15
  • in WODS

9/16/15

Drawing (7)

5x5 Kipping Pull Up Technique

Bench Press, 5 @ 75%, 3 @ 85%, 1 @ 95%, 6 Heavy Sled Pulls

EMOM 10: Alternating Minutes, 4 Power Clean and Jerks (150/105) AND DUs for reps

  • September 14, 2015
  • By CFTC
  • Comments Off on 9/15/15
  • in WODS

9/15/15

Drawing (7)

EMOM 5: 10 Hollow Body Rocks, 10 Back Extensions AND DUs/Jump Rope

Swing/Swing/Snatch R, Swing/Swing/Snatch L, 5 Double Row/5 Push Ups HR :45-:45-:45/:45 x3

AMRAP 10: 10 Plank Rows (35/25 EC), 20 Cal Ski, 10 Sit Ups

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