X

Archive for WODS

7/26/21

Drawing (7)

Pull Ups - 5 Minutes to Warm Up and Find a Max Set of Strict Pull Ups (if not done on Friday)

Deadlift - 4x8 @ 70%, Max Set of Push Ups, then 1@ 75%, 2@ 50% of that max

E4MOM x5: Run 400m, 10 Front Squats (165/115) (score is slowest time)

 

7/24/21

Drawing (9)

In Partners For Time: 4 Rounds, 400m Farmer's Carry w/10 Russian Swings at 200m (53/35), 30 Pull Ups, 20 S2OH (135/95)

 

 

 

7/23/21

Drawing (7)

Pull Ups - 5 Minutes to Warm Up and Find a Max Set of Strict Pull Ups

E3MOM x 5: :30 Wall Sit, Back Squat - 2 @ 85%

For Time: 100 Goblet Lunges (DB 50/35), 80 Alt DB Snatches, 60/45 Cal Row, 40 Burpees Over the Rower, 20 Single Arm Devil's Presses

 

  • July 21, 2021
  • By CFTC
  • Comments Off on 7/22/21
  • in WODS

7/22/21

Drawing (7)

No Skill

Alt. EMOM 20: 1. Good Mornings - 10, 2. Strict T2B - 10, 3. Seated Strict DBx2 Press - 5, 4. Bike for Cal, 5. Rest

Alt. EMOM 12: 1. 10 KB SDHP (62/44), 5 KB Push Ups, 2. DUs for Reps

 

  • July 20, 2021
  • By CFTC
  • Comments Off on 7/21/21
  • in WODS

7/21/21

Drawing (7)

Tabata 4: Ring Rows (add weight or elevate feet if able)

2 Hang Power Clean + 1 Power Clean - 3x1 @ 80% (of lowest max), 2x1 @ 85%

For Time: 30 OHS (115/75), 100 Sit Ups, 30 OHS, Starting w/and Stopping E3MOM to Run 300m

 

  • July 19, 2021
  • By CFTC
  • Comments Off on 7/20/21
  • in WODS

7/20/21

Drawing (7)

Tabata 4: Plank Rows, Superman Hold

Alt. EMOM 16: 1. Bulgarian Split Squat - 5 (each leg), 2. 2-3 Rope Climbs (legless), 3. Russian KB Swing - 10, 4. Ring Dips - 8-10

AMRAP 3: 20 DB Deadlift Box Step Overs (50/35 x 2 on 24/20), Ski for Cal, Rest 2 Minutes, AMRAP 3: 15 DB Deadlift Box Step Overs, Ski for Cal, Rest 2 Minutes, AMRAP 3: 10 DB Deadlift Box Step Overs, Ski for Cal

 

  • July 18, 2021
  • By CFTC
  • Comments Off on 7/19/21
  • in WODS

7/19/21

Drawing (7)

EMOM 8: 1. 4 Pull Up Negatives (3-5 Second Descent), 2. :20 Hollow Body Hold, 5 Bent Over Rows

Push Press - 3x5 @ 75%, Push Jerk - 3x3 @ 80%

"Dream Crusher 2" For Time: 6 BMUs, 9 Thrusters (135/95), 12 Snatches, 18 C2B Pull-Ups, 36 HSPUs, 18 C2B Pull-Ups, 12 Snatches, 9 Thrusters, 6 BMUs

 

  • July 16, 2021
  • By CFTC
  • Comments Off on 7/17/21
  • in WODS

7/17/21

Drawing (9)

"Heat Wave" EMOM 30: In 1. Run 100m, 2. 1 Round of Single Right Arm DT (50/35), 3. Ski 12/10 Cal, 4. 1 Round of Single Left Arm DT, 5. Max Burpees, 6. Rest ***1 Round of DT is 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks

 

 

 

  • July 15, 2021
  • By CFTC
  • Comments Off on 7/16/21
  • in WODS

7/16/21

Drawing (7)

EMOM 8: 8, 8, 6, 6, 4, 4, 2, 2 Strict Pull Ups

Clean Pull - 5x5 @ 90% (of clean), 3-Position Clean (floor, knee, mid-thigh) - 5x1 @ 70%

For Time: 5 Rounds, Row 300/250m, 10 Wall Balls (30/20), 10 Box Jumps (30/24)

 

  • July 14, 2021
  • By CFTC
  • Comments Off on 7/15/21
  • in WODS

7/15/21

Drawing (7)

EMOM 5: 2 Pull Up Negatives

Bench Press - 5x5 @ 75%, DB Box Step Ups - 5x10 (ec)

AMRAP 9: Ski 10/8 Cal, 10 Plank Rows (50/35 ec), 20 Plank K2E (ec)

 

1 2 3 4 5 6 7 189