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Archive for WODS

  • December 22, 2015
  • By CFTC
  • Comments Off on 12/23/15
  • in WODS

12/23/15

Drawing (7)Run 800m for Time

"12 Days of Xmas": For Time: 1 Manmaker (30/20), 2 Burpees, 3 DB Step Ups (HC), 4 Box Dips, 5 DB Lunges (HC), 6 Medball Cleans (20/14), 7 Box Jumps (24/18), 8 HR Push Ups, 9 Knee to Elbow Mountain Climbers (HC), 10 Double DB SDHP, 11 Wall Balls, 12 Alternating DB Snatches (HC)

 

  • December 21, 2015
  • By CFTC
  • Comments Off on 12/22/15
  • in WODS

12/22/15

Drawing (7)

Row 2k for Time

Supabata 12: Deadlift, Power Clean, Squat Clean, Lateral Jumps

For Time: "Annie" 50-40-30-20-10 Double Unders (3:1 Singles), Sit Ups

  • December 20, 2015
  • By CFTC
  • Comments Off on 12/21/15
  • in WODS

12/21/15

Drawing (7)

Tabata 4: Wall Sits, Hollow Body Hold

KB Clean/Squat/Sots Press R, Clean/Squat/Sots Press L, Heavy Swing :45 on :15 off x3

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)

  • December 18, 2015
  • By CFTC
  • Comments Off on 12/19/15
  • in WODS

12/19/15

Drawing (9)Ski 1000m/Plank Hold, 40 Ball Slams (20/10), 25 Box Jumps (24/18), Ski 750/Plank Hold, 30 Ball Slams, 20 Box Jumps, Ski 500/Plank Hold, 20 Ball Slams, 15 Box Jumps, Ski 250/Plank Hold, 10 Ball Slams, 10 Box Jumps

 

  • December 17, 2015
  • By CFTC
  • Comments Off on 12/18/15
  • in WODS

12/18/15

Drawing (7)

Row 2k for Time

5x8 DB Thrusters, 5x8 Ring Dips

For Time: Run 400m, 4 Rounds, 5 Curtis P's (115/75), 10 T2B, Run 400m

  • December 16, 2015
  • By CFTC
  • Comments Off on 12/17/15
  • in WODS

12/17/15

Drawing (7)

Skill of Choice

EMOM 10: 1 Power Snatch, 1 Hang Power Snatch, 2 OHS (115/75), Rest 5 Minutes, then:

Every :90 for 12 Minutes: 5 HSPUs, 1 Rope Climb, DUs for Reps

  • December 15, 2015
  • By CFTC
  • Comments Off on 12/16/15
  • in WODS

12/16/15

Drawing (7)

5x2 TGUs

5x8 Good Mornings, 5x5 (each side) DB Step Ups and Press, 10 Manmakers

For Time: 4 Rounds, 21 Calorie Row, 15 Pull Ups, 9 Burpee Box Jump Overs (18/12)

  • December 14, 2015
  • By CFTC
  • Comments Off on 12/15/15
  • in WODS

12/15/15

Drawing (7)

EMOM 5: 3 Wall Walks with 3 Second Hold at the Top

Swing/Clean/Snatch R, Swing/Clean/Snatch L, 5 Double Row/1 Burpee:45-:45-:45/:15 x3

AMRAP 10: Ski 100m, 200m, 300m, 400m... 10, 20, 30, 40 Sit Ups

  • December 13, 2015
  • By CFTC
  • Comments Off on 12/14/15
  • in WODS

12/14/15

Drawing (7)

Benchmark #11 "Karen" For Time: 150 Wallballs (20/14)

EMOM 6: 20 Second L Sit Hold, 6 Hold Body Rocks

6 Rope Climbs

  • December 11, 2015
  • By CFTC
  • Comments Off on 12/12/15
  • in WODS

12/12/15

Drawing (9) In Teams of 3, AMRAP 24: Run 200m, 8 Box Jump/Double KB Front Rack Hold