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Archive for WODS

  • February 10, 2016
  • By CFTC
  • Comments Off on 2/11/16
  • in WODS

2/11/16

Drawing (7)

Run a Mile For Time 

EMOM 8: 8-1 Deadlifts (65% of Max), 1-8 Ring Dips 

For Time: 75 DUs, 20 Hang Power Cleans (100/70), 20 S2OH, 20 OHS, 75DUs 

  • February 9, 2016
  • By CFTC
  • Comments Off on 2/10/16
  • in WODS

2/10/16

Drawing (7)

Supabata 6: Hollow Body Rocks and L Sits on Paralettes

KB 5 Double Row/10 Air Squats, Clean/Snatch, 3 Halos/6 SDHPs 1:00 on :30 off x3

2:00 Work, 1:00 Rest For Reps: Wall Balls, Pull Ups, Sit Ups, Burpees 

  • February 8, 2016
  • By CFTC
  • Comments Off on 2/9/16
  • in WODS

2/9/16

Drawing (7)

500m Ski for Time

Clean Pull - 95% (of clean) 4x3, Power Clean + Push Press - 75% (of PP) 1x2, 80% 4x2, Snatch Push Press + Snatch Balance - 70% (of snatch) 1x1(2+1), 75% 2x1(2+1), 80% 2x1(2+1)

AMRAP 10: 5, 10, 15...T2B, Front Rack Lunges (95/65 EC), Row 250m Between Rounds

  • February 7, 2016
  • By CFTC
  • Comments Off on 2/8/16
  • in WODS

2/8/16

Drawing (7)

DUs/Jump Rope

Snatch Pull - 100% (of snatch) 4x3, Back Squat - 70% 5x2

Benchmark #6, For Time: Run 400m, 15 Thrusters (95/65), 3 Rope Climbs, Run 400m, 12 Thrusters (95/65), 2 Rope Climbs, Run 400m, 9 Thrusters (95/65), 1 Rope Climb

  • February 5, 2016
  • By CFTC
  • Comments Off on 2/6/16
  • in WODS

2/6/16

Drawing (9)

In Partners, AMRAP 12: For Meters, 200m Farmer's Carry/Plank Hold, Front Rack Hold/100m Run, Rest 2 Minutes, then 4 Rounds, 25 Patty Cake Air Squats, 25 Med Ball Sit Ups, 25 SkiErg Calories for Time

  • February 4, 2016
  • By CFTC
  • Comments Off on 2/5/16
  • in WODS

2/5/16

Drawing (7)

Every :45 for 6 Rounds: 1 Rope Climb

5 Rounds: 10 Strict Pull Ups, 10 Heavy Wall Balls, 1 Heavy Sled Pull 

For Calories and Time: 5 Minutes Row for Calories, then 100 Box Jumps (24/18) with 5 HSPUs EMOM for Total Time

  • February 3, 2016
  • By CFTC
  • Comments Off on 2/4/16
  • in WODS

2/4/16

Drawing (7)

EMOM 5: 2 Wall Walks w/Hand Touch at the Top

Snatch Pull - 95% (of snatch) 4x3, Clean - 75% 1x3, 80% 4x2, Jerk Behind Neck - 75% 1x2, 80% 4x2

AMRAP 9: Run 800m, then with remaining time 10 Power Cleans (125/85), 10 OTB Burpees

  • February 2, 2016
  • By CFTC
  • Comments Off on 2/3/16
  • in WODS

2/3/16

Drawing (7)

 

5x5 Thrusters

For Time: Ski 5000m

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

2/2/16

Drawing (7)Supabata 6: Hi/Lo Windmills

Power Snatch + Snatch Push Press + Overhead Squat - 70% (of PS) 1x(2+2+1), 75% 2x(2+2+1), 80% 2x(2+2+1), Power Clean + Power Jerk - 70% 1x(2+1), 75% 2x(2+1), 80% 2x(2+1)

EMOM 10: 5 DB Front Squats (35/25), 5 DB S2OH, Sit Ups for Reps

  • January 31, 2016
  • By CFTC
  • Comments Off on 2/1/16
  • in WODS

2/1/16

Drawing (7)Burgener Warm Up

Jerk (hold split 3 sec) - 75% 1x3, 80%, 4x2 Clean Pull - 100% (of clean) 4x3

Benchmark #5, 14.1 AMRAP 10: 30 Double Unders (3:1), 15 Power Snatches (75/55)