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Archive for WODS

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

2/2/16

Drawing (7)Supabata 6: Hi/Lo Windmills

Power Snatch + Snatch Push Press + Overhead Squat - 70% (of PS) 1x(2+2+1), 75% 2x(2+2+1), 80% 2x(2+2+1), Power Clean + Power Jerk - 70% 1x(2+1), 75% 2x(2+1), 80% 2x(2+1)

EMOM 10: 5 DB Front Squats (35/25), 5 DB S2OH, Sit Ups for Reps

  • January 31, 2016
  • By CFTC
  • Comments Off on 2/1/16
  • in WODS

2/1/16

Drawing (7)Burgener Warm Up

Jerk (hold split 3 sec) - 75% 1x3, 80%, 4x2 Clean Pull - 100% (of clean) 4x3

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

  • January 29, 2016
  • By CFTC
  • Comments Off on 1/30/16
  • in WODS

1/30/16

  In Partners, E2M for 24: Alternate 2 Rounds of 5 DB Cleans (30/20)/5 DB S2OH/5 Plank K2E, and Row for CaloriesDrawing (9)

  • January 28, 2016
  • By CFTC
  • Comments Off on 1/29/16
  • in WODS

1/29/16

Drawing (7)5x5 Kipping Pull Ups

Front Squat - 85% 4x3, Snatch - 75% 1x3, 80% 4x2

AMRAP 9: 3 Alternating DB Snatches (40/30 HC), 6 DB Goblet Lunges (HC), 9 Sit Ups

  • January 27, 2016
  • By CFTC
  • Comments Off on 1/28/16
  • in WODS

1/28/16

Drawing (7)AMRAP 6: DU Flight Simulator 5, 10, 15, 20...

Clean Deadlift - 100% (of clean) 1x5, 105% 2x5, Back Squat - 70% 5x2

For Time: 4 Rounds, Run 400m, 5 Power Clean and Jerks (125/85), 25 DUs

  • January 26, 2016
  • By CFTC
  • Comments Off on 1/27/16
  • in WODS

1/27/16

Drawing (7)Supabata 6: T2B and Sit Ups

KB Viking Press, Goblet Walking Lunges, 5 Wall Balls/5 Push Ups, 1:00 on :30 off x3

EMOM 14: Alternate 7 Pull Ups/7 Burpee Ball Slams (20/15), Ski for Calories

  • January 25, 2016
  • By CFTC
  • Comments Off on 1/26/16
  • in WODS

1/26/16

Drawing (7)Skill of Choice

Clean Pull - 95% (of clean) 2x3, 100 3x3, Power Clean + Push Press - 75% (of PP) 3x2(2+1), 80% 2x2(2+1), Snatch Push Press + Snatch Balance - 70% (of snatch) 2x(3+1), 75% 3x(3+1)

AMRAP 7: 1, 2, 3, 4...Rope Climbs, 5, 10, 15, 20...Clusters (105/70)

  • January 24, 2016
  • By CFTC
  • Comments Off on 1/25/16
  • in WODS

1/25/16

Drawing (7)Handstands/Handstand Walking

Snatch - 75% 3x3, 80% 2x2, Jerk (hold split 3 sec) - 75% 3x3, 80% 2x2

Benchmark #4 "Double Townie" 2 Rounds For Time: Row 1000m, 40 Air Squats, 30 Sit Ups, 20 HR Push Ups, 10 Pull Ups

  • January 22, 2016
  • By CFTC
  • Comments Off on 1/23/16
  • in WODS

1/23/16

Drawing (9)In Teams of 4 for Time: 5 Rounds, Row 250m, 10 Sandbag Burpees (40/20), Ski 250m, 10 Plank Rows/10Star Jumps

  • January 21, 2016
  • By CFTC
  • Comments Off on 1/22/16
  • in WODS

1/22/16

Drawing (7)

5x5 Double KB Snatch

KB Clean/Snatch, Heavy Swing, Floor Press 1:00 on :30 off x3

E2M for 12: 5 Power Snatch to OHS (100/70), 5 Lateral Jumps (HC), Row for Calories