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Archive for WODS

  • March 10, 2016
  • By CFTC
  • Comments Off on 3/11/16
  • in WODS

3/11/16

Drawing (7)

EMOM 5: 2 Wall Walks w/ 3 Second Hold

Power Snatch - 70% 3x1, 75% 3x1, Power Clean + Jerk - 70% (of PC) 3x1, 75% 3x1 

For Time: 5-4-3-2-1 Manmakers (35/25), 50-40-30-20-10 DUs  

  • March 9, 2016
  • By CFTC
  • Comments Off on 3/10/16
  • in WODS

3/10/16

Drawing (7)

Supabata 6: Davie's Test, Hollow Body Rocks

Snatch Pull - 85% (of snatch) 1x2, 90% 1x2, 95% 1x2, Back Squat - 70% 5x2 

AMRAP 15: 12 Ski For Calories, 9 Jumping Lunges (HC), 6 V Ups, 3 C2B Pull Ups

  • March 8, 2016
  • By CFTC
  • Comments Off on 3/9/16
  • in WODS

3/9/16

Drawing (7)

5x5 Partner Wall Balls

Snatch - 60% 1x3, 65% 1x3, 70% 1x2, 75% 2x1, 80% 3x1, Clean & Jerk - 60% 1x1, 65% 1x1, 70% 1x1, 75% 1x1, 80% 1x1 

For Time: 15 Power Cleans (135/95), 30 Burpees, 15 Power Cleans with 5 Wall Balls (20/14) EMOM starting with the clock 

  • March 7, 2016
  • By CFTC
  • Comments Off on 3/8/16
  • in WODS

3/8/16

Drawing (7)

Jump Rope/DUs 

KB Swing/Clean/Snatch (R/L), Viking Press (R/L), Walking Lunges, 1:30 on :45 off x3   

AMRAP 9: 9 Box Jumps (20/14), 9 Double DB Snatches (35/25), 9 Plank Knee to Elbow (HC) 

  • March 6, 2016
  • By CFTC
  • Comments Off on 3/7/16
  • in WODS

3/7/16

Drawing (7)

Skill of Choice/Mobility 

3x8 Pull Ups and Chin Ups, 100 Sit Ups  

Benchmark #10 "Rowing Nancy" 5 Rounds For Time: Row 500m, 15 Overhead Squats (95/65) 

  • March 3, 2016
  • By CFTC
  • Comments Off on 3/4/16
  • in WODS

3/4/16

Drawing (7)

OH Mobility - Leaning Bar Hang, Door Jamb Pec Stretch, Underarm Stretch 

Power Snatch - 70% 3x1, 75% 3x1, Power Clean + Jerk - 70% (of PC) 3x1, 75% 3x1 

For Time: 9-15-21 Row for Calories, Power Snatch (115/75)  

  • March 2, 2016
  • By CFTC
  • Comments Off on 3/3/16
  • in WODS

3/3/16

Drawing (7)

1000m Technique Row 

KB 5 Double Cleans/2 Burpees, Floor Press, Heavy Swing, 1:00 on :15 off x3

EMOM 10: 2 Clean and Jerks (135/95), DU for Reps 

  • March 1, 2016
  • By CFTC
  • Comments Off on 3/2/16
  • in WODS

3/2/16

Drawing (7)

 

Foam Roll/Mobility

For Time: 1 Mile Run, 50 Ball Slams (20/15), 40 Sit Ups, 30 Wall Balls (20/14), 20 Pull Ups, 10 HSPUs, 1 Mile Run 

  • February 29, 2016
  • By CFTC
  • Comments Off on 3/1/16
  • in WODS

3/1/16

Drawing (7)

Supabata 6: Hollow Body Rocks and L Sits

5x8 Ring Dips, Snatch - 60% 1x3, 65% 1x3, 70% 1x2, 75% 1x2, 80% x1, 85% 3x1 

AMRAP 3: 6 T2B, 6 Plank Rows (35/25 HC), Rest 1 Minute, AMRAP 3: Ski for Calories, Rest 1 Minute, AMRAP 3: 6 T2B, 6 Plank Rows (35/25 HC)  

  • February 28, 2016
  • By CFTC
  • Comments Off on 2/29/16
  • in WODS

2/29/16

Drawing (7)

Skill of Choice/Mobility

Front Squat - 95% 3x1, Clean Pull - 85% (of clean) 1x2, 90% 1x2, 95% 1x2, Clean & Jerk - 60% 1x1, 65% 1x1, 70% 1x1, 75% 1x1, 80% 1x1, 85% 1x1 

Benchmark #9, 5 Rounds For Time: 10 KB Snatch (53/35) (5 each side), 10 KB Thrusters