X

Archive for WODS

  • April 19, 2016
  • By CFTC
  • Comments Off on 4/20/16
  • in WODS

4/20/16

Drawing (7)

Row 1000m for Technique 

5x5 High/Low KB Windmills, 5x10 Pendlay Rows 

AMRAP 8: 10, 15, 20...Ball Slams (20/15), 20, 30, 40...DUs 

  • April 18, 2016
  • By CFTC
  • Comments Off on 4/19/16
  • in WODS

4/19/16

Drawing (7)

AMRAP 5: DU Flight Simulator

Deadlift - 65% 4x8, 65% 1x8+, 6x8 Ring Dips 

For Time: 25 Push Press (115/75), 25 OTB Burpees, 25 Push Press w/5 KB Swings (53/35) EMOM 

  • April 17, 2016
  • By CFTC
  • Comments Off on 4/18/16
  • in WODS

4/18/16

Drawing (7)

Kipping Swing/Pull Up/C2B/Muscle Up Practice

Squat, Press - 65% 4x8, 65% 1x8+

Benchmark #3 "Bono" Supabata 7: Ski for Distance 

  • April 15, 2016
  • By CFTC
  • Comments Off on 4/16/16
  • in WODS

4/16/16

Drawing (9)

In Partners, Every :90 for 16 Rounds, Alternate 25m Partner Bear Crawl, 10 Partner Sprawls, and Box Jump Overs for Reps with 25m Partner Frog Hop, 10 Patty Cake Planks, and Patty Cake Sit Ups for Reps

  • April 14, 2016
  • By CFTC
  • Comments Off on 4/15/16
  • in WODS

4/15/16

Drawing (7)

DUs/Jump Rope

EMOM 10: 10-1 Strict Pull Ups/Ring Rows

For Time: 3 Rounds, 200m Run, 10 Hang Power Cleans (125/85), 10 T2B 

  • April 13, 2016
  • By CFTC
  • Comments Off on 4/14/16
  • in WODS

4/14/16

Drawing (7)

Tabata 4: Pull Up Isometric Holds, :10 Hold, :20 Rest x 10

Squat, Bench, 50% 1x8, 55% 1x8, 60% 1x8, 65% 1x8

AMRAP 9: 10 HSPUs, 30 DUs, 10 DB Lunges (EC 35/25)

  • April 12, 2016
  • By CFTC
  • Comments Off on 4/13/16
  • in WODS

4/13/16

Drawing (7)

Ski Sprints, 4x250m w/1 minute of rest between rounds 

EMOM 8: 3 Swing, Clean, Snatch (each arm)

For Time: 750m Row, 12 Power Snatches (105/75), 3 Rope Climbs, 500m Row, 9 Power Snatches, 2 Rope Climbs, 250m Row, 6 Power Snatches, 1 Rope Climb

  • April 11, 2016
  • By CFTC
  • Comments Off on 4/12/16
  • in WODS

4/12/16

Drawing (7)

DUs/Jump Rope

Press, 50% 1x8, 55% 1x8, 60% 1x8, 65% 1x8

Five rounds for max reps of: Wall Balls (20/14), Pull Ups

  • April 10, 2016
  • By CFTC
  • Comments Off on 4/11/16
  • in WODS

4/11/16

Drawing (7)

Tabata 4: Ring Static Holds

Deadlift, 50% 1x8, 55% 1x8, 60% 1x8, 65% 1x8 

Benchmark #2 "King" EMOM 10: 5 Front Squats (115/75), OTBox Burpees (18/12) for reps 

  • April 8, 2016
  • By CFTC
  • Comments Off on 4/9/16
  • in WODS

4/9/16

Drawing (9)

In Teams of 4, For Time: Row 6000m switching every 500m, with DUs, Air Squats, DB Push Press for Reps