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Archive for WODS

  • January 6, 2016
  • By CFTC
  • Comments Off on 1/7/16
  • in WODS

1/7/16

Drawing (7)

EMOM 5: 2 Rope Climbs

KB Clean/Lunge R, Clean/Lunge L, Alternating Swing :45 on :15 off x3 

AMRAP 9: Run 800m, then with remaining time, 3 Alternating DB Snatch (HC 35/25), 6 Burpees, 9 Sit Ups

  • January 5, 2016
  • By CFTC
  • Comments Off on 1/6/16
  • in WODS

1/6/16

Drawing (7)

Row 2k for Time

Power Snatch + Snatch Push Press + Overhead Squat - 70% (of snatch) 3x3, 75% 2x3 Snatch Pull - 90% (of snatch) 2x3, 95% 3x3

For Time: "Fran" 21-15-9 Thrusters (95/65), Pull Ups

  • January 4, 2016
  • By CFTC
  • Comments Off on 1/5/16
  • in WODS

1/5/16

Drawing (7)

Tabata: Plate Twists, DUs

Jerk - 75% 5x3, Front Squat - 75% 5x3

EMOM 12: Alternate 10 Ball Slams (20/15) and 8 T2B with Ski for Calories

 

  • January 3, 2016
  • By CFTC
  • Comments Off on 1/4/16
  • in WODS

1/4/16

Drawing (7)Benchmark #1 AMRAP 10: 2-4-6-8.....Man Makers (30/20), DB Step Ups (EC 18/14.5)

Burgener Warm Up and Transfer Skills

Snatch - 75% 5x3, Snatch Deadlift - 100% (of snatch) 5x3

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

1/2/16

Drawing (9)

In Partners For Time: “Running Angie” 800m Run, 100 Pull Ups, 100 Push Ups, 100 Sit Ups, 100 Squats, 800m Run

  • December 30, 2015
  • By CFTC
  • Comments Off on 12/31/15
  • in WODS

12/31/15

Drawing (9)

"The Countdown to 2015" - 2(0)15 DUs, 10-9-8-7-6-5-4-3-2-1 Power Cleans (115/75) and Jumping Lunges (HC), 2016m Ski

  • December 29, 2015
  • By CFTC
  • Comments Off on 12/30/15
  • in WODS

12/30/15

Drawing (7)Row 2k for Time

5x5 Single Leg DLs, 5x5 DB Single Arm Squat Snatches

EMOM 10: 3 Hang Power Snatch to OHS (115/75), 5 Lateral Jumps, Push Ups for Reps

  • December 28, 2015
  • By CFTC
  • Comments Off on 12/29/15
  • in WODS

12/29/15

Drawing (7)800m Run for Time

Alternating 5x25m Overhead Walking Lunges with 5x8 Strict Pull Ups

AMRAP 9: 6 Plank Rows (35/25 HC), 9 Box Jumps (24/18), 9 T2B

  • December 27, 2015
  • By CFTC
  • Comments Off on 12/28/15
  • in WODS

12/28/15

Drawing (7)5x5 Saxon Side Bends

EMOM 10: 5 Front Squats (60-65%), 5 Candlestick Burpees

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

  • December 25, 2015
  • By CFTC
  • Comments Off on 12/26/15
  • in WODS

12/26/15

Drawing (9)AMRAP 24, In Teams of 4: Ski 500m with 10 Push Ups/10 Sit Ups, then alternate with 25m Farmer's Carry and Ball Slams for Reps