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Archive for WODS

  • December 11, 2016
  • By CFTC
  • Comments Off on 12/12/16
  • in WODS

12/12/16

BringBuddy

Stretch/Mobility/Skill of Choice

Deadlift - 5x3 @ 80%, Pendlay Row 5x8

Benchmark #11 AMRAP 7: 15 OHS (95/65), 15 T2B

Townies can Bring A Buddy for free each day for the rest of 2016!

  • December 9, 2016
  • By CFTC
  • Comments Off on 12/10/16
  • in WODS

12/10/16

Drawing (9)In Teams of 4 for Time and Reps: 6 Rounds: Row 200m/KB Front Rack Hold, 50 DUs/Front Squats (95/65)

Townies can Bring A Buddy for free each day for the rest of 2016!

  • December 8, 2016
  • By CFTC
  • Comments Off on 12/9/16
  • in WODS

12/9/16

BringBuddy

Skill of Choice 

Press - 5x5 @ 75%, 5x10 Good Mornings

AMRAP 12: Ski 12 Calories, 12 KB Snatches (6 each side), 12 Goblet Lunges (EC)

Townies can Bring A Buddy for free each day for the rest of 2016!

  • December 7, 2016
  • By CFTC
  • Comments Off on 12/8/16
  • in WODS

12/8/16

BringBuddy

Tabata 4: Hollow Body Rocks, Hollow Body Hold 

Squat - 5x5 @ 75%

For Time: 10 HSPUs, 20 Thrusters (135/95), 30 T2B, 40 Power Cleans (135/95), 50 Burpees (to a plate), 60 SDHPs (53/35) 

Townies can Bring A Buddy for free each day for the rest of 2016!

  • December 6, 2016
  • By CFTC
  • Comments Off on 12/7/16
  • in WODS

12/7/16

BringBuddy

Snatch Transfer Skills Review

Snatch Balance - 5x3 @ 65%, 5x10 OH Walking Lunges

For Time: Run 800m, 20 Manmakers (35/25), Run 800m 

Townies can Bring A Buddy for free each day for the rest of 2016!

  • December 5, 2016
  • By CFTC
  • Comments Off on 12/6/16
  • in WODS

12/6/16

BringBuddy

Burgener Warm Up

Deadlift, Bench - 5x5 @ 75%

AMRAP 9: 20 Hang Power Snatches (95/65), 100 DUs, 20 Sit Ups

Townies can Bring A Buddy for free each day for the rest of 2016!

  • December 4, 2016
  • By CFTC
  • Comments Off on 12/5/16
  • in WODS

12/5/16

BringBuddy

Stretch/Mobility/Skill of Choice 

5x10 Strict T2B, 5x10 Heavy KB Swings

Benchmark #10 For Time: 4 Rounds, Row 500m, 25 Wall Balls (20/14) 

Townies can Bring A Buddy for free each day for the rest of 2016!

  • December 2, 2016
  • By CFTC
  • Comments Off on 12/3/16
  • in WODS

12/3/16

Drawing (9)In Partners for Reps and Time: EMOM 10: 2 Rope Climbs/6 Alternating DB Snatches (40/30) and Sit Ups for Reps, Rest 1 Minute, AMRAP 10: 25 Ball Slams (20/15) and 25 HR Push Ups, Rest 1 Minute, Ski 2500m for Time

Townies can Bring A Buddy for free each day for the rest of 2016!

  • December 1, 2016
  • By CFTC
  • Comments Off on 12/2/16
  • in WODS

12/2/16

BringBuddy

OHS - Mobility and Practice 

5 Rounds: 8 Ring Dips, 10 SLDL (each leg), 10 Hollow Body Rocks 

For Time: 5 Rounds, Run 300m, 10 Clusters (95/65), 10 Bar Facing Burpees

Townies can Bring A Buddy for free each day for the rest of 2016!

  • November 30, 2016
  • By CFTC
  • Comments Off on 12/1/16
  • in WODS

12/1/16

BringBuddy

Burgener Warm Up and Transfer Skills 

5x3 Snatch Pulls, 5x3 Hang Power Snatches 

AMRAP 9: 3, 6, 9...Renegade Rows (EC 35/25), Box Jumps (24/18), T2B

Townies can Bring A Buddy for free each day for the rest of 2016!