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Archive for WODS

  • December 10, 2015
  • By CFTC
  • Comments Off on 12/11/15
  • in WODS

12/11/15

Drawing (7)

Tabata 4: Paralettes - Thru Dip, Thru Push Up, Plank Hold

Row 2000m for Time

EMOM 12: 1, 2, 3...Pull Ups, KB Swings (53/44), 10 Sit Ups

  • December 9, 2015
  • By CFTC
  • Comments Off on 12/10/15
  • in WODS

12/10/15

Drawing (7)

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

3 Rounds: Ski 25 Calories, 8 S2OH (115/75), 10 Reverse Lunges (EC) with bar on back. (Rest two minutes between rounds)

Rest 5 minutes, then: AMRAP 7: 8 Power Cleans, 8 Front Squats, 10 Bar Facing Burpees

  • December 8, 2015
  • By CFTC
  • Comments Off on 12/9/15
  • in WODS

12/9/15

Drawing (7)

4x5 Partner Wall Ball Technique

Max Effort Pull Ups (2 Attempts), Max Make Up

For Time: 4 Rounds, 200m Sandbag Run (40/20) w/5 Sandbag Sprawls at each 100m mark, 2 Rope Climbs

  • December 7, 2015
  • By CFTC
  • Comments Off on 12/8/15
  • in WODS

12/8/15

Drawing (7)

Tabata 4: Saxon Side Bends

Max Efforts Push Ups (2 Attempts), KB Double Clean/Lunge R/Lunge L, Double Viking Press, SDHP :45 on :15 off x3

AMRAP 9: 200 DUs, w/remaining time 10 T2B, 10 Double DB Snatches (35/25)

  • December 6, 2015
  • By CFTC
  • Comments Off on 12/7/15
  • in WODS

12/7/15

Drawing (7)

Handstands/Handstand Walks

5x15 Heavy KB Swings, 5x8 Ring Dips

Benchmark #10, 5 Rounds For Time: Row 500m, 15 Overhead Squats (95/65)

  • December 4, 2015
  • By CFTC
  • Comments Off on 12/5/15
  • in WODS

12/5/15

Drawing (9)In Partners for Reps, EMOM 8: Alternate Wall Balls and Box Jumps (24/18) for reps, rest 1 Minute, AMRAP 12: Alternate Farmer's Carry 100m (35/25) and 7 Pull Ups w/Air Squats for Reps, Rest 1 Minute, 800m Partner Barbell Carry

  • December 3, 2015
  • By CFTC
  • Comments Off on 12/4/15
  • in WODS

12/4/15

Drawing (7)

Skill of Choice

1 Rep Max: OHS, Snatch

For Time: Ski 500m, 21-15-9 S2OH/Back Squat (105/70), 500m Ski

  • December 2, 2015
  • By CFTC
  • Comments Off on 12/3/15
  • in WODS

12/3/15

Drawing (7)

Skill of Choice

1 Rep Max: Press, Push Press, Jerk

AMRAP 9: Run 800m, w/remaining time 3, 6, 9...Box Jumps (24/18), Pull Ups

  • December 1, 2015
  • By CFTC
  • Comments Off on 12/2/15
  • in WODS

12/2/15

Drawing (7)

Skill of Choice

1 Rep Max: Front Squat, Back Squat, Clean

For Time: 50 DUs, 40 DB Lunges (EC 35/25), 30 Wall Balls (20/14), 20 T2B, 10 Manmakers

  • November 30, 2015
  • By CFTC
  • Comments Off on 12/1/15
  • in WODS

12/1/15

Drawing (7)

Tabata 4: Plate Hold, Wall Walk

1 Rep Max: Deadlift, Bench

EMOM 10: Alternate 5 Power Cleans (135/95), 5 Lateral Jumps (HC) with Row for Calories