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Archive for WODS

  • September 30, 2015
  • By CFTC
  • Comments Off on 10/1/15
  • in WODS

10/1/15

Drawing (7)

5x5 Kipping T2B

4x6 OHS (increase weight with each set), 10 Heavy Sled Pulls

For Time: 10-1 Hang Power Snatches (95/65), 1-10 Pull Ups

  • September 29, 2015
  • By CFTC
  • Comments Off on 9/30/15
  • in WODS

9/30/15

Drawing (7)

Skill of Choice

KB Alternating Swing, Alternating Floor Chest Press R/L, Front Rack KB Lunge (HC)/1 Burpee, :45-:45-:45/:15 x3

AMRAP 24: Run 400m, 1 Rope Climb, 50 DUs, 10 HSPUs

  • September 28, 2015
  • By CFTC
  • Comments Off on 9/29/15
  • in WODS

9/29/15

Drawing (7)

5x5 Saxon Side Bends (each side)

Tabata: Deadlifts (~50%), Sit Ups, Power Cleans (~70%)

EMOM 10: Alternate Row for Calories with 7 Front Squats (115/75)/5 OTB Burpees

  • September 27, 2015
  • By CFTC
  • Comments Off on 9/28/15
  • in WODS

9/28/15

Drawing (7)

AMRAP 5: DU Flight Simulator: 5, 10, 15, 20...

5x8 Strict Chin Ups, 50 Heavy Medball Cleans

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

  • September 25, 2015
  • By CFTC
  • Comments Off on 9/26/15
  • in WODS

9/26/15

Drawing (9)

In Partners for Time: 10 Rounds alternating between 2 WODs: 1. 10 Burpees, 10 Double DB Snatches (30/20) (Partner holds wall sit for burpees); 2. 10 Pull Ups, 10 DB Lunges (30/20 EC) (Partner holds plank on elbows for pull ups). If the holds are broken, both partners will perform 10 DB Goblet Squats per break once the other partner completes their WOD before moving on.

  • September 24, 2015
  • By CFTC
  • Comments Off on 9/25/15
  • in WODS

9/25/15

Drawing (7)

Every :30 for 5 minutes, 1 Wall Walk w/a 3 Second Hold at the Top

Back Squat and Strict Press, 5 @ 60%, 5 @ 65%, 5 @ 70%

EMOM 10: 10-1 Thrusters (95/65), Box Jumps for Reps

  • September 23, 2015
  • By CFTC
  • Comments Off on 9/24/15
  • in WODS

9/24/15

Drawing (7)

Tabata 4: Hollow Body Rocks, L Sits

5 Double Rows/1 Burpee, L Windmills (R /L switch at :23), Sots Press (R /L switch at :23) :45-:45-:45/:30 x3

AMRAP 12: Row 250m, 5 Double KB Cleans (53/35), 20 Sit Ups

  • September 22, 2015
  • By CFTC
  • Comments Off on 9/23/15
  • in WODS

9/23/15

Drawing (7)

Ski 1000m for Technique

Clean 5x3 @ ~70-80%, Bench Press, 5 @ 60%, 5 @ 65%, 5 @ 70%

For Time: 30 Manmakers (30/20), and every :90 Run 100m (starting at :90)

  • September 21, 2015
  • By CFTC
  • Comments Off on 9/22/15
  • in WODS

9/22/15

Drawing (7)

EMOM 5: :30 Bar Hang, :30 Plank

5 Viking Press/3 High Windmills R, 5 Viking Press/3 High Windmills L, Alternating Clean/Front Rack Squat :45-:45-:45/:30 x3, Deadlift, 5 @ 60%, 5 @ 65%, 5 @ 70%

AMRAP 9: 3, 6, 9...Power Snatch (95/65)/15, 30, 45...DUs

  • September 20, 2015
  • By CFTC
  • Comments Off on 9/21/15
  • in WODS

9/21/15

Drawing (7)

Skill of Choice

Back Squat, 5 @ 75%, 3 @ 85%, 1 @ 95%, Snatch 5x3 @ ~70-80%

Benchmark #12 For Time: 10 Hang Power Cleans (115/75), 20 OTB Burpees (2 feet jump), 30 Shoulder to OH, 40 Pull Ups, 50 Lunges (EC, knee to floor)