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Archive for WODS

  • September 4, 2015
  • By CFTC
  • Comments Off on 9/5/15
  • in WODS

9/5/15

Drawing (9)In Partners, AMRAP 24: 15 DB Cleans (35/25), 30 T2B, 30 Box Jumps (24/18), 15 Ring Dips, 30 DB Push Presses (35/25), 30 DUs, 15 KB Thrusters (53/35), 30 Pull Ups, 30 Burpees, 100m OH Walking Lunges (25/10)

  • September 3, 2015
  • By CFTC
  • Comments Off on 9/4/15
  • in WODS

9/4/15

Drawing (7)

Supabata 6: Hollow Body Rocks, Strict T2B

KB Double Clean/Lunge R/Lunge L, Press/Push Press/Jerk, Double Swing (:45 on :30 off x3)

AMRAP 12: Row 1000m, then with remaining time 2, 4, 6...Renegade Rows (35/25 HC)/10, 20, 30...DUs

  • September 2, 2015
  • By CFTC
  • Comments Off on 9/3/15
  • in WODS

9/3/15

Drawing (7)

5x3 Overhead Squat (OHS) - Mobility

EMOM 8: 3 Power Snatches, 3 Snatch Pulls (~70% of max), Strict Press @ 65, 75, 85%

For Time: 3 Rounds, Run 400m, 10 Hang Power Snatches (95/65), 20 Wall Balls (20/14)

  • September 1, 2015
  • By CFTC
  • Comments Off on 9/2/15
  • in WODS

9/2/15

Drawing (7)

1000m Row for Technique

KB Double Clean, Alt. Between 5 KB Rows and 5 Push Ups, Double Rack Hold with Thruster every :09 (:45on/:30off x3)

EMOM 10: 50m Farmer's Carry (53/35), 5 Box Jumps (24/18), Burpees for Reps

  • August 31, 2015
  • By CFTC
  • Comments Off on 9/1/15
  • in WODS

9/1/15

Drawing (7)

Supabata 6: Plate Hold, Wall Walk

EMOM 8: 3 Power Cleans, 3 Clean Pulls (~70% of max), Back Squat 5 @ 65, 75, 85%

AMRAP 9: Ski 250m, 10 Front Rack Lunges (EC 95/65), 5 Roll Outs

  • August 31, 2015
  • By CFTC
  • Comments Off on 8/31/15
  • in WODS

8/31/15

Drawing (7)

AMRAP 5: DU Flight Simulator: 5, 10, 15, 20...

Bench Press and Deadlift, 5 @ 65, 75, 85%

Benchmark #9, 5 Rounds For Time: 10 KB Snatch (53/35) (5 each side), 10 KB Thrusters

  • November 24, 2013
  • By Luke Mintzas
  • Comments Off on 11/23/13 Hero WOD
  • in WODS

11/23/13 Hero WOD

Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David.

0525 Rounds for time of:

Run 400 meters

10 - Burpee box jumps, 24" box

10 - 95 pound Sumo-deadlift high-pull

10 - 95 pound ThrusterRest 1 minute

  • November 24, 2013
  • By Luke Mintzas
  • Comments Off on 11/22/13 WOD
  • in WODS

11/22/13 WOD

043Skill:

Tabata 3minutes -

Med Ball Cleans

Strength:

Bench Press

10 reps @ 75%, 10 reps @ 75%,

06 reps @ 85%, 06 reps @ 85% -

Ring Rows

4 Sets of 15

WOD:

EMOM 10 -

8 Wall Ball(20/10) -

Double Unders for Points

 

  • November 24, 2013
  • By Luke Mintzas
  • Comments Off on 11/21/13 WOD
  • in WODS

11/21/13 WOD

008Skill:

EMOM 5 -

10 Knees to Elbows

Strength:

Squat

10 reps @ 75%, 10 reps @ 75%,

06 reps @ 85%, 06 reps @ 85%

WOD:

AMRAP 16 -

Row 400m,

5 KB Swing - Clean - Snatch(53/35)(each side) (hard count)

 

  • November 24, 2013
  • By Luke Mintzas
  • Comments Off on 11/20/13 WOD
  • in WODS

11/20/13 WOD

114Skill:

Hand Stand/Hand Stand Walking

Strength:

Supabata 8

Alternate between

KB SDHP &

Push Ups

WOD:

2 Rounds For Time:

25 DB Thrusters(35's/25's),

Run 800m