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Archive for WODS

5/15/18

Drawing (7)

Work on MU/PU Progression (5 Minutes) - Kipping Swing, PU, Butterfly, CTB, BMU, RMU

Front Squat - 80% 5x3, Clean Deadlift - 100% (of clean) 5x3

For Time: 500m Ski, 20 Hang Power Snatches (115/75), 15 Bar MUs, 20 Hang Power Snatches, 500m Ski

5/14/18

Drawing (7)

Benchmark #7 -  For Time: 15-12-9 Thrusters (125/85), OTB Burpees

Squat Clean - 75% 5x3, Jerk Behind the Neck (hold split for 3 sec) - 75% 5x3, Clean Pull - 90% (of clean) 2x3, 95% 3x3

5x3 Hip To Ring/Kipping Swings/Hip to Bar - Attempts at the Next Level

 

 

 

  • May 11, 2018
  • By CFTC
  • Comments Off on 5/12/18
  • in WODS

5/12/18

Drawing (9)

CLOSED for CB&I TRI. 

  • May 10, 2018
  • By CFTC
  • Comments Off on 5/11/18
  • in WODS

5/11/18

Drawing (7)

Work on MU/PU Progression with Remaining Time

Power Clean + Power Jerk - 70% (of Clean) 2x2, 75% 3x2

For Time: 2 Rounds, 40/32 Cal Row, 20 Squat Cleans (135/95), 20 OTB Burpees, 20 T2B

  • May 9, 2018
  • By CFTC
  • Comments Off on 5/10/18
  • in WODS

5/10/18

Drawing (7)

Supabata 5: Arch Hold, Hollow Body Hold

3 x 800m Ski w/2 Minutes of Rest Between

For Time: 5 Rounds, 10 Double DB Snatches (40/30), 20 Box Jumps (24/20)

  • May 8, 2018
  • By CFTC
  • Comments Off on 5/9/18
  • in WODS

5/9/18

Drawing (7)

Reverse Tabata 4: False Grip Pull Up Hangs on Rings or Chin Over Bar Holds

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

AMRAP 7: 50 Wall Balls (20/14), then with remaining time 8 Deadlifts (315/205), 2 Rope Climbs

  • May 7, 2018
  • By CFTC
  • Comments Off on 5/8/18
  • in WODS

5/8/18

Drawing (7)

6 x :15/:15 Ring Support Holds, Hanging L Sits

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

EMOM 12: 50 ft. HS Walk/3 Wall Walks w/3 Shoulder Taps on each side alternate with 5 Push Press (125/85)/DUs for Reps

  • May 6, 2018
  • By CFTC
  • Comments Off on 5/7/18
  • in WODS

5/7/18

Drawing (7)

Benchmark #6 - For Time: Run 1 Mile for Time, Rest 3 Minutes, then 5 Rounds: 6 C2B Pull Ups, 12 Lunges (EC)

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

May Skill Focus: Strict Pull Up/Kipping Pull Up/Bar Muscle Up/Ring Muscle Up Progression (discussion of goal for the month)

 

 

 

  • May 4, 2018
  • By CFTC
  • Comments Off on 5/5/18
  • in WODS

5/5/18

Drawing (9)

In Partners for Reps: EMOM 10: 5 DB Thrusters (50/35) on each side, Box Jumps (24/20) for Reps, Rest 2 Minutes, AMRAP 15: Alternate Ski 250m w/10 Jumping Lunges (HC) and 10 HR Push Ups

  • May 3, 2018
  • By CFTC
  • Comments Off on 5/4/18
  • in WODS

5/4/18

Drawing (7)

Rope Climbs - Review/Practice Footwork (5 Minutes)

Clean - 5 @ 45%, 55%, 65%

AMRAP 4: 21 C2B Pull Ups, 21 OTB Burpees, Squat Snatch (125/85) for Reps, Rest 2 Min, AMRAP 4: 15 C2B Pull Ups, 15 OTB Burpees, Squat Snatch (135/95) for Reps, Rest 2 Min, AMRAP 4: 9 C2B Pull Ups, 9 OTB Burpees, Squat Snatch (155/105) for Reps

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