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Archive for WODS

  • November 2, 2015
  • By CFTC
  • Comments Off on 11/3/15
  • in WODS

11/3/15

Drawing (7)Tabata 4: Plate Twists, Hollow Body Rocks

Power Clean - 75% 1x3, 80% 2x3, 85% 2x2, Overhead Squat - 75% 1x2, 80% 1x2, 85% 3x2, Snatch Push Press - 70% 1x5, 75% 1x5, 80% 3x5 (% of snatch)

For Time: Run 800m, then 10-1 Sit Ups/1-10 KB Swings (53/44)

  • November 1, 2015
  • By CFTC
  • Comments Off on 11/2/15
  • in WODS

11/2/15

Drawing (7)Skill of Choice

5x10 Strict Pull Ups, 6 Heavy Sled Pulls

Benchmark #5, 14.1 AMRAP 10: 30 Double Unders (3:1), 15 Power Snatches (75/55)

  • October 30, 2015
  • By CFTC
  • Comments Off on 10/31/15
  • in WODS

10/31/15

Drawing (9)"Trick or Treat" In Partners, AMRAP 20 for Total Reps: Teams will wheelbarrow each other to 4 different "houses" to trick or treat and determine which 4 movements they will perform for the WOD: 1. Wall Balls or Thrusters, 2. Sit Ups or Plank Knee to Elbow (HC), 3. Pull Ups or DB Rows (HC), 4. Ski/Row. Once time starts, the partners will rotate thru each station switching every minute (5 Rounds).

  • October 29, 2015
  • By CFTC
  • Comments Off on 10/30/15
  • in WODS

10/30/15

Drawing (7)Row 2000m for Time

Pause Front Squat + Front Squat - 70% 5x1(1+1) Floating Halting Clean Deadlift (mid-thigh) - 100% 1x3, 105% 1x3, 110% 1x3

For Time: 75 Burpees w/5 Double DB Snatches (35/25) EMOM

  • October 28, 2015
  • By CFTC
  • Comments Off on 10/29/15
  • in WODS

10/29/15

Drawing (7)5x2 (each side) Rolling Pistols

Snatch Pull - 90% 1x3, 95% 1x3, 100% 2x3, 95% 1x3 Clean + Jerk Dip - 75% 1x(3+1), 80% 2x1(3+1), 85% 2x1(2+1) Power Jerk - 75% 1x3, 80% 2x3, 85% 2x2

For Time: 3 Rounds, 10 Front Rack Lunges (EC), 10 S2OH (105/75), then Run 400m, Rest 1 Minute Between Rounds

  • October 27, 2015
  • By CFTC
  • Comments Off on 10/28/15
  • in WODS

10/28/15

Drawing (7)

EMOM 5: 3 Wall Walks with 3 Second Hold at the Top

Floating Halting Snatch Deadlift (mid-thigh) - 100% 1x3, 105% 1x3, 110% 1x3, Power Snatch - 70% 1x3, 75% 2x3, 80% 2x2, Push Press - 70% 1x5, 75% 1x5, 80% 1x5, 80% 1x5

AMRAP 9: 9 Box Jumps (24/18), 9 Ball Slams (20/15), 9 T2B

  • October 26, 2015
  • By CFTC
  • Comments Off on 10/27/15
  • in WODS

10/27/15

Drawing (7)

Supabata 6: V Ups, Plank

3 Rounds: 50m Heavy Farmers Carry w/10 (EC) Goblet Lunges, 3 Rounds: 50m Front Rack Carry w/10 Front Squats

For Time: Row 1000m Buy In, then 3 Rounds 5 Squat Clean Thrusters (115/75), 5 Pull Ups, 1 Rope Climb, 100 DU Buy Out

  • October 25, 2015
  • By CFTC
  • Comments Off on 10/26/15
  • in WODS

10/26/15

Drawing (7)

DUs/Jump Rope

Snatch - 75% 1x3, 80% 2x3, 85% 2x2, Jerk - 75% 1x3, 80% 2x3, 85% 2x2, Back Squat - 85% 4x3

Benchmark #4 "Bono" Supabata 7: Ski for Distance

  • October 23, 2015
  • By CFTC
  • Comments Off on 10/24/15
  • in WODS

10/24/15

Drawing (9)For Time in Teams of 2: Row 5k alternating every 500m. While rowing, the partner will perform 10 Ball Slams (20/15) and 10 Burpees. Switch once both partners are done.

  • October 22, 2015
  • By CFTC
  • Comments Off on 10/23/15
  • in WODS

10/23/15

Drawing (7)

Skill of Choice

Clean Pull - 90% 2x3, 95% 3x3, Pause Front Squat + Front Squat - 70% 5x(1+1), Snatch Lift-Off - 115% 3x3

Tabata: Thrusters (95/65), Sit Ups, Power Snatches, Sit Ups, OHS