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Archive for WODS

  • May 23, 2016
  • By CFTC
  • Comments Off on 5/24/16
  • in WODS

5/24/16

Drawing (7)

4x25m Handstand Walks

For Time: 10 Rope Climbs (max 7 minutes), Deadlift, 65% 1x3, 72.5% 1x3, 77.5% 4x5 (max last set) 

AMRAP 3: 3 Clusters (115/75), 3 Bar Facing Burpees, Rest 1 Minute, AMRAP 3: DUs for Reps, Rest 1 Minute, AMRAP 3: 3 Clusters (115/75), 3 Bar Facing Burpees

  • May 22, 2016
  • By CFTC
  • Comments Off on 5/23/16
  • in WODS

5/23/16

Drawing (7)

Skill of Choice

5 Rounds, 5 Saxon Side Bends (each side), 8 Strict Pull Ups, 5 Strict T2B

Benchmark #7 For Time: Ski 1 Mile (1600m), Run 1 Mile, Row 1 Mile (1600m) 

  • May 20, 2016
  • By CFTC
  • Comments Off on 5/21/16
  • in WODS

5/21/16

Drawing (9)

Run 800m, then 100 Hollow Body Rocks, 80 Goblet Squats, 60 Ring Rows, 40 Patty Cake Plank (HC), 20 Manmakers stopping EMOM for 5 Burpees, then Run 800m

  • May 19, 2016
  • By CFTC
  • Comments Off on 5/20/16
  • in WODS

5/20/16

Drawing (7)

5x3 Kipping Swing/Pull Up/C2B/Muscle Up Practice 

Press 70% 5x5, 70% 1x5+, 5x5 OH Lunges

Every :90 for 6 Rounds, Run 100m, 3 Power Cleans (155/105), 3 Lateral Jumps (HC), Sit Ups for Reps 

  • May 18, 2016
  • By CFTC
  • Comments Off on 5/19/16
  • in WODS

5/19/16

Drawing (7)

EMOM 6: 2 Wall Walks with Hand Touch 

6 Rounds, 1 Sled Pull, 8 SLDLs (each leg), 8 Ring Dips

AMRAP 9: 250m Row, 12 Wall Balls (20/14) 

  • May 17, 2016
  • By CFTC
  • Comments Off on 5/18/16
  • in WODS

5/18/16

Drawing (7)

Skill of Choice

EMOM 10: 2 Manmakers 

For Time: 100 DUs (2:1 Singles), then 3 Rounds, 20 Double DB Snatches (35/25), 20 Plate Burpees, 20 T2B, 100 DUs 

  • May 16, 2016
  • By CFTC
  • Comments Off on 5/17/16
  • in WODS

5/17/16

Drawing (7)

Every :45 for 6 Rounds: 1 Rope Climb

Deadlift, Bench 70% 5x5, 70% 1x5+ 

For Time: 21-15-9, Ski for Calories, OHS (95/65), KB Swings (35/53) 

  • May 15, 2016
  • By CFTC
  • Comments Off on 5/16/16
  • in WODS

5/16/16

Drawing (7)

AMRAP 5: DU Flight Simulator

Squat, 70% 5x5, 1x5+ 70%, 5x10 Plate Twists, 1 Wall Walk 

Benchmark #8, AMRAP 10: 15 Box Jumps (24/18), 10 Push Press (115/75), 15 Pull Ups 

  • May 12, 2016
  • By CFTC
  • Comments Off on 5/13/16
  • in WODS

5/13/16

Drawing (7)

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

Press 55% 1x5, 60% 1x5, 65% 1x5, 70% 1x5 

For Time: 60 DUs, 50 Ball Slams, 40 HR Push Ups, 30 Sit Ups, 20 Hang Power Cleans (115/75), 10 Front Squats 

  • May 11, 2016
  • By CFTC
  • Comments Off on 5/12/16
  • in WODS

5/12/16

Drawing (7)

Tabata 4: Pike Handstands on Box

KB Single Arm Clean (R/L), KB Step Ups, 2 Halos (R/L)/5 Mountain Climbers, 1:00 on :30 off x3 

EMOM 10: 4 C2B Pull Ups, 4 T2B, DB Push Press for Reps (35/25)