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Archive for WODS

  • October 8, 2015
  • By CFTC
  • Comments Off on 10/9/15
  • in WODS

10/9/15

Drawing (7)

Skill of Choice

Pause Front Squat + Front Squat - 70% (1+1)x5, Floating Halting Clean Deadlift (mid-thigh) - 100% 3x3

AMRAP 4: 25 DUs, 10 Single Arm DB Push Press (HC 35/25), Rest 2 minutes, AMRAP 4: 25 DUs, 10 Plank Knee to Elbow (HC), rest 2 minutes, AMRAP 4: 25 DUs, 10 KB Swings (53/35)

  • October 7, 2015
  • By CFTC
  • Comments Off on 10/8/15
  • in WODS

10/8/15

Drawing (7)

1000m Row for Technique

Clean + Jerk Dip - 75% (3+1)x5, Power Jerk - 75% 5x3, KB Swing/Clean/Squat (Heavy) 3x5 each side

EMOM 10: 2 Power Snatches (100/70), 4 OHS, Sit Ups for Reps

  • October 6, 2015
  • By CFTC
  • Comments Off on 10/7/15
  • in WODS

10/7/15

Drawing (7)

DUs/Jump Rope

Power Snatch - 70% 5x3, Push Press - 70% 5x5, Snatch Pull - 90% 5x3

For Time: 21-15-9 Power Cleans (135/95), OTBox Burpees

  • October 5, 2015
  • By CFTC
  • Comments Off on 10/6/15
  • in WODS

10/6/15

Drawing (7)

Burgener Warm Up and Transfer Skills

Back Squat 5x3 @ 75%, Floating Halting Snatch Deadlift (mid-thigh) 3x3 @ 100%, KB Snatch- 10R/10Lx2x2

For Time: 250m Row, 20 Pull Ups, 250m Row, 20 T2B, 250m Row, 20 Ball Slams (20/15), 250m Row, 20 Jumping Lunges (HC)

  • October 4, 2015
  • By CFTC
  • Comments Off on 10/5/15
  • in WODS

10/5/15

Drawing (7)

Tabata 4: Back Extensions, Sitting Plate Twists

Snatch 5x3 @ 75%, Jerk 5x3 @ 75%

Benchmark #1 AMRAP 10: 2-4-6-8.....Man Makers (30/20), DB Step Ups (EC 18/14.5)

  • October 2, 2015
  • By CFTC
  • Comments Off on 10/3/15
  • in WODS

10/3/15

Drawing (9)

In teams of 4, for time, teams will make 5 choices of what mvmt they want to do, and then perform the base station moves (noted below) after each choice:
Choice 1: Run, Row or Ski, Relay 1600m Run or 2000m Row/Ski
Choice 2: Top or Bottom, 30 DB S2OH (35/25) or 50 DB Squats
Choice 3: Push or Pull, 50 Push ups or 25 Pull Ups
Choice 4: Up or Down, 50 Jumping Lunges (HC) or 25 Burpees
Choice 5: Climb or Hang, 3 Rope Climbs or 25 KTEs
**Base Station = 15 KB Swings (53/35), 15 DB Snatches (35/25), 15 Sit Ups, 15 Box Jumps (24/18)

  • October 1, 2015
  • By CFTC
  • Comments Off on 10/2/15
  • in WODS

10/2/15

Drawing (7)

Rope Climbs

KB Sw/Cl/Sn (alternate L/R), Row 1/2 R, 1/2 L, 5 Viking Press Alternate R/L :45-:45-:45/:15 x3, 5x8 Ring Dips

AMRAP 7: 10 Wall Balls (20/14), 10 Calorie Ski

  • September 30, 2015
  • By CFTC
  • Comments Off on 10/1/15
  • in WODS

10/1/15

Drawing (7)

5x5 Kipping T2B

4x6 OHS (increase weight with each set), 10 Heavy Sled Pulls

For Time: 10-1 Hang Power Snatches (95/65), 1-10 Pull Ups

  • September 29, 2015
  • By CFTC
  • Comments Off on 9/30/15
  • in WODS

9/30/15

Drawing (7)

Skill of Choice

KB Alternating Swing, Alternating Floor Chest Press R/L, Front Rack KB Lunge (HC)/1 Burpee, :45-:45-:45/:15 x3

AMRAP 24: Run 400m, 1 Rope Climb, 50 DUs, 10 HSPUs

  • September 28, 2015
  • By CFTC
  • Comments Off on 9/29/15
  • in WODS

9/29/15

Drawing (7)

5x5 Saxon Side Bends (each side)

Tabata: Deadlifts (~50%), Sit Ups, Power Cleans (~70%)

EMOM 10: Alternate Row for Calories with 7 Front Squats (115/75)/5 OTB Burpees