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Archive for WODS

  • September 30, 2016
  • By CFTC
  • Comments Off on 10/1/16
  • in WODS

10/1/16

Drawing (9)In Partners for Time: 1 Mile Run Relay, 5 Rounds, 20 Alternating Box Jumps (24/18), 20 Alternating OH Plate Burpees (35/25), 20 Partner Barbell Lunges (95/65), 1 Mile Run Relay

  • September 29, 2016
  • By CFTC
  • Comments Off on 9/30/16
  • in WODS

9/30/16

Drawing (7)

5x3 MU/Pull Up Practice     

EMOM 14: 2 Squat Cleans at 80%, 10 Wall Balls

AMRAP 9: 3, 6, 9...Thrusters (105/75), 25 DUs between sets 

  • September 28, 2016
  • By CFTC
  • Comments Off on 9/29/16
  • in WODS

9/29/16

Drawing (7)

EMOM 4: 2 Manmakers    

Swing/Clean Right, Swing/Clean Left, Alternating Swing 30:0, 30:0, 30:45

For Time: 4 Rounds, Run 400m, 10 Power Snatches (95/65), 3 Rope Climbs 

  • September 27, 2016
  • By CFTC
  • Comments Off on 9/28/16
  • in WODS

9/28/16

Drawing (7)

EMOM 5: 1-2 Rope Climbs  

EMOM 14: 2 Deadlift at 80%, 10 HSPUs

AMRAP 2 each mvmt: Wall Balls (20/14), Pull Ups, Burpees, and Box Jumps (24/18) for reps w/1 minute of rest between mvmts 

  • September 26, 2016
  • By CFTC
  • Comments Off on 9/27/16
  • in WODS

9/27/16

Drawing (7)

5x3 Kipping HSPUs   

Swing/Snatch Right, Swing/Snatch Left, KB Wall Ball 30:0, 30:0, 30:45

EMOM 12: Alternate 3 Hang Squat Cleans (135/95)/3 Lateral Jumps (HC), and Row for Calories 

  • September 25, 2016
  • By CFTC
  • Comments Off on 9/26/16
  • in WODS

9/26/16

Drawing (7)

Tabata 4: Strict T2B   

14 Minute EMOM: 5 DB Floor Press at 60% of bench max, 25 DUs (40 singles)

Benchmark #13 For Time: 50 Double KB Clean & S2OH (53/35) 

  • September 23, 2016
  • By CFTC
  • Comments Off on 9/24/16
  • in WODS

9/24/16

Drawing (9)In Teams of 3 for Time: Ski 4800m, Run 4800m, and Row 4800m, completing 10 Goblet Squats (53/35), 10 Sit Ups, and 10 Push Ups every 400m

  • September 22, 2016
  • By CFTC
  • Comments Off on 9/23/16
  • in WODS

9/23/16

Drawing (7)

Tabata: Hollow Body Rock, Hollow Body Hold   

KB C&J R, KB C&J L, Double Swing 30:15 x 3

For Time: 21-15-9 Power Snatches (95/65), Bar Facing Burpees w/50 DUs after each round 

  • September 21, 2016
  • By CFTC
  • Comments Off on 9/22/16
  • in WODS

9/22/16

Drawing (7)

AMRAP 5: DU Flight Simulator    

EMOM 14: 2 Front Squats at 80%, 6 Strict C2B/Pull Up/Ring Row

AMRAP 7: 7 Ball Slams (20/15), 7 Box Jumps (24/18), 7 Plank Knee to Elbow (HC) 

  • September 20, 2016
  • By CFTC
  • Comments Off on 9/21/16
  • in WODS

9/21/16

Drawing (7)

OHS Mobility Drills - Hip, Shoulders     

5x10 Good Mornings

For Time: 500m Ski, 10-1 HSPUs, T2B, OHS (95/65), then 500m Ski