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Archive for WODS

  • November 27, 2015
  • By CFTC
  • Comments Off on 11/28/15
  • in WODS

11/28/15

Drawing (9)

In Partners for Reps, "Deck of Cards", AMRAP 10: Spades= Pull-ups, Clubs= Push-ups, Hearts= Sit-ups, Diamonds= Air Squats, Jokers= Burpees, Rest 1 Minute, then AMRAP 10: Ski for Calories alternating every minute, Rest 1 minute, then AMRAP 10: Spades= Kettlebell Swings, Clubs= Wallballs, Hearts= Flutter Kicks, Clubs= Ball Slams, Jokers= Burpees

  • November 24, 2015
  • By CFTC
  • Comments Off on 11/25/15
  • in WODS

11/25/15

Drawing (9)In Partners for Time, 10 Rounds, 100m Medball Toss Shuffle, 10 (HC) Partner Medball Box Jump Overs, 10 Partner Medball Air Squats. 5 Burpee penalty any time the ball hits the floor.

  • November 23, 2015
  • By CFTC
  • Comments Off on 11/24/15
  • in WODS

11/24/15

Drawing (7)

AMRAP 8: Row for Calories, rest 5 minutes then,

KB Alternating Swing, Row R/ Row L, 3 Double Clean/1 Front Squat :45 on :15 off x3, rest 5:15 minutes then,

AMRAP 7: Burpees for Reps

  • November 22, 2015
  • By CFTC
  • Comments Off on 11/23/15
  • in WODS

11/23/15

Drawing (7)AMRAP 5: DU Flight Simulator 5, 10, 15, 20....

Deadlift 2x3 @ 60%, 70%,1x3 @ 80%, 85%, 5x5 Single Arm DB Snatches (Increase weight to heavy)

Benchmark #8, AMRAP 10: 15 Box Jumps (24/18), 10 Push Press (115/75), 15 Pull Ups

  • November 20, 2015
  • By CFTC
  • Comments Off on 11/21/15
  • in WODS

11/21/15

Drawing (9)In Teams of 4, Supabata 24: Sit Ups, Push Ups, Goblet Squats (53/35), Plank Rows (35/25)

  • November 19, 2015
  • By CFTC
  • Comments Off on 11/20/15
  • in WODS

11/20/15

Drawing (7)5x5 Kipping Pull Ups

Front Squat - 70% 5x2, Power Snatch - 70% 3x1, 75% 3x1, Power Clean + Jerk - 70% 3x1, 75% 3x

EMOM 10: 3 Clusters (125/85), Burpee Box Jumps (24/18) for Reps

  • November 18, 2015
  • By CFTC
  • Comments Off on 11/19/15
  • in WODS

11/19/15

Drawing (7)Skill of Choice

Snatch - 70% 1x2, 75% 1x2, 80% 3x1, Snatch Pull - 85% 1x2, 90% 1x2, 95% 1x2, Clean & Jerk - 70% 1x(1+1), 75% 1x(1+1), 80% 1x(1+1)

AMRAP 4, 10 KB Swings (53/44)/10 Ball Slams (20/15), Rest 2 minutes, AMRAP 4, 10 Plank Knee to Elbow (HC)/10 Jumping Lunges (HC), Rest 2 Minutes, AMRAP 4, 10 KB Swings (53/44)/10 Ball Slams (20/15)

  • November 17, 2015
  • By CFTC
  • Comments Off on 11/18/15
  • in WODS

11/18/15

Drawing (7)Supabata 6: Bar Hang, Back Extensions

Power Snatch - 70% 3x1, 75% 3x1, Power Clean + Jerk - 70% 1x(1+1), 75% 3x(1+1), Clean Pull - 85% 1x2, 90% 1x2, 95% 1x2

For Time: 50-40-30-20-10 DUs, 15-12-9-6-3 HSPUs

  • November 16, 2015
  • By CFTC
  • Comments Off on 11/17/15
  • in WODS

11/17/15

Drawing (7)EMOM 5: 10 Sit Ups, Plank Hold

Back Squat - 80% 2x3, 85% 1x3, 95% 3x1, Snatch - 70% 1x2, 75% 1x2, 80% 1x1, 85% 3x1, Clean & Jerk - 70% 1x(1+1), 75% 1x(1+1), 80% 1x(1+1), 85% 1x(1+1)

AMRAP 7: 3, 5, 7 OHS (105/75), T2B

  • November 15, 2015
  • By CFTC
  • Comments Off on 11/16/15
  • in WODS

11/16/15

Drawing (7)Skill of Choice

5x8 Ring Dips

Benchmark #7 For Time: Ski 1 Mile (1600m), Run 1 Mile (1600m), Row 1 Mile (1600m)