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Archive for WODS

  • November 15, 2016
  • By CFTC
  • Comments Off on 11/16/16
  • in WODS

11/16/16

BringBuddy

Every :30 for 4 Minutes, 1 Wall Walk with Shoulder Touch 

Tabata 4: Hollow Body Rocks, Hollow Body Hold   

Bear Complex: 5 Rounds of 7 Reps  

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

  • November 14, 2016
  • By CFTC
  • Comments Off on 11/15/16
  • in WODS

11/15/16

BringBuddy

EMOM 5: 2 Rope Climbs 

Deadlift, Bench - 5x3 @ 75%  

AMRAP 8: 2, 4, 6, 8...Burpees, Ball Slams (20/15), Box Jumps (24/18)  

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

  • November 13, 2016
  • By CFTC
  • Comments Off on 11/14/16
  • in WODS

11/14/16

Drawing (7)

Stretch/Mobility/Skill of Choice 

5x10 Strict Pull Ups, 5x10 Russian Twists  

Benchmark #7 For Time: Ski 1 Mile (1600m), Run 1 Mile, Row 1 Mile (1600m) 

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

11/12/16

Drawing (9) "Armistice" AMRAP 9: 100m Sprint, 11 Sit Ups, 11 Air Squats (add 11 reps for each additional round), 2 Minute Rest, then, AMRAP 9: 100m Sprint, 11 Push Ups, 11 Box Jumps (24/18) (add 11 reps for each additional round)

  • November 10, 2016
  • By CFTC
  • Comments Off on 11/11/16
  • in WODS

11/11/16

Drawing (7)

5x3 Kipping HSPUs

Deadlifts - 5x5 @ 70% 

For Time: 50 Wall Balls (20/14), 40 Hang Power Snatches (75/55), 30 OHS, 20 HSPUs, 10 Bar Facing Burpees 

  • November 9, 2016
  • By CFTC
  • Comments Off on 11/10/16
  • in WODS

11/10/16

Drawing (7)

Handstand Practice

Strict Press - 5x5 @ 70%, 5x5 (each side) Heavy KB Snatch  

EMOM 10: Alternating Minutes, 10 Pull Ups/10 Sit Ups, Ski for Calories

  • November 8, 2016
  • By CFTC
  • Comments Off on 11/9/16
  • in WODS

11/9/16

Drawing (7)

Stretch/Mobility/Skill of Choice  

Squat - 5x5 @ 70%, 5x2 TGUs 

AMRAP 16: Row 250m, 10 Squat Cleans (125/85), 50 DUs

  • November 7, 2016
  • By CFTC
  • Comments Off on 11/8/16
  • in WODS

11/8/16

Drawing (7)

EMOM 5: 2 Wall Walks 

Bench Press - 5x5 @ 70%, 5x5 Strict T2B

AMRAP 9: 10 Alternating DB Snatch to OH Lunges (40/30 EC), 20 HR Push Ups 

  • November 6, 2016
  • By CFTC
  • Comments Off on 11/7/16
  • in WODS

11/7/16

Drawing (7)

Stretch/Mobility/Skill of Choice      

5x8 Ring Dips, 5x10 Heavy KB Swings

Benchmark #6, For Time: Run 400m, 15 Thrusters (95/65), 3 Rope Climbs, Run 400m, 12 Thrusters (95/65), 2 Rope Climbs, Run 400m, 9 Thrusters (95/65), 1 Rope Climb

  • November 4, 2016
  • By CFTC
  • Comments Off on 11/5/16
  • in WODS

11/5/16

Drawing (9)In Partners - AMRAP 6: 10 Plank Rows (EC 35/25), 10 Sit Ups, Rest 2 Minutes, EMOM 6: 10 Alternating DB Snatches, Air Squats for Reps, Rest 2 Minutes, AMRAP 6: 10 Push Ups, 10 Ball Slams (20/15)