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Archive for WODS

  • May 1, 2016
  • By CFTC
  • Comments Off on 5/2/16
  • in WODS

5/2/16

Drawing (7)

EMOM 5: 2 Wall Walks

Squat - 50% 1x5, 60% 1x3, 70% 1x2, 75% 1x1, 80% 1x8+ (go until failure)   

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

  • May 1, 2016
  • By CFTC
  • Comments Off on 4/30/16
  • in WODS

4/30/16

Drawing (9)

In Partners, AMRAP 24: Row 500m alternating with 5 Pull Ups, 10 Push Ups, 15 Air Squats 

  • April 28, 2016
  • By CFTC
  • Comments Off on 4/29/16
  • in WODS

4/29/16

Drawing (7)

Stretch/Mobility/Skill of Choice 

Deadlift, Bench - 60% 1x5, 67.5% 1x5, 72.5% 2x8, 72.5% 1x8+  

EMOM 10: 8 Wall Balls (20/14), DUs for Reps  

  • April 27, 2016
  • By CFTC
  • Comments Off on 4/28/16
  • in WODS

4/28/16

Drawing (7)

5x5 Pull Ups/C2B/Hip to Bar/Bar Muscle Ups - Kipping Swing Practice 

5 Rounds - 300m Run, 4 Renegade Rows, 8 Ring Dips 

AMRAP 4: 8 Plank K2E (HC), 8 KB Swings (53/35), 1 Wall Walk, Rest 1 Minute, Repeat 

  • April 26, 2016
  • By CFTC
  • Comments Off on 4/27/16
  • in WODS

4/27/16

Drawing (7)

Kipping Swing/Pull Up/C2B/Muscle Up Practice   

Squat - 60% 1x5, 67.5% 1x5, 72.5% 2x8, 72.5% 1x8+ 

For Time: 4 Rounds, Ski 500m, 10 Squat Cleans (135/95), 10 Bar Facing Burpees  

  • April 25, 2016
  • By CFTC
  • Comments Off on 4/26/16
  • in WODS

4/26/16

Drawing (7)

Burgener Warm Up and Transfer Skills  

5 Rounds - 50m Farmer's Carry w/5 Double Rows, then 50m Front Rack Carry w/5 Front Rack Lunges (HC), 50 DUs 

AMRAP 7: 25 Box Jumps (24/18), then with remining time 1, 2, 3, 4...Power Snatches (115/75), HSPUs 

  • April 24, 2016
  • By CFTC
  • Comments Off on 4/25/16
  • in WODS

4/25/16

Drawing (7)

Kipping Swing/Pull Up/C2B/Muscle Up Practice  

Press - 60% 1x5, 67.5% 1x5, 72.5% 2x8, 72.5% 1x8+, 5 Rounds - 10 Sit Ups, 10 Hollow Body Rocks 

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

  • April 22, 2016
  • By CFTC
  • Comments Off on 4/23/16
  • in WODS

4/23/16

Drawing (9)

In Partners, For Time: Run 4800m alternating every 300m with 10 KB Swings, 10 Push Ups, 10 Air Squats 

  • April 21, 2016
  • By CFTC
  • Comments Off on 4/22/16
  • in WODS

4/22/16

Drawing (7)

Mobility/Stretching 

10 Minutes to Find Thruster 1 Rep Max, then EMOM 5: 2 Thrusters at 80%   

For Time: 50 Calorie Row, 5 Rounds, 5 Power Snatch (95/65), 5 OHS, 5 C2B Pull Ups, 50 Calorie Row 

  • April 20, 2016
  • By CFTC
  • Comments Off on 4/21/16
  • in WODS

4/21/16

Drawing (7)

5x5 Pull Ups/C2B/Hip to Bar/Bar Muscle Ups - Kipping Swing Practice 

Bench - 65% 4x8, 65% 1x8+, 5x5 Reverse Lunges  

EMOM 12: Alternate Minutes, 100m Farmer's Carry (53/35) and 6 Double Cleans with T2B for Reps