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Archive for WODS

  • March 13, 2020
  • By CFTC
  • Comments Off on 3/14/20
  • in WODS

3/14/20

Drawing (9)

AMRAP 30: P1 - Run 200m with Sandbag (45/25), P2 - 5 Hang Power Cleans (135/95) and P3 - 5 Burpees

  • March 12, 2020
  • By CFTC
  • Comments Off on 3/13/20
  • in WODS

3/13/20

Drawing (7)

Stretch/Mobility/Skill of Choice

Strict Press and Deadlift - 70% 1x1, 77.5% 1x1, 82.5% 5x3 (max last set)

For Time: 3 Rounds, Run 400m, 25 Wall Balls (20/14), 15 American KB Swings (62/44)

  • March 12, 2020
  • By CFTC
  • Comments Off on 3/12/20
  • in WODS

3/12/20

Drawing (7)

Kipping HSPU/ HS Walking Skills - 5 Minutes

Clean Pulls - 3x3 @ 105%, Power Clean + Clean - 1x2(2+1) @ 60%, 65%, 70%

AMRAP 11: 10 Med Ball Sit Ups (20/14), 30 DUs, 2 Rope Climbs

  • March 10, 2020
  • By CFTC
  • Comments Off on 3/11/20
  • in WODS

3/11/20

Drawing (7)

Stretch/Mobility/Skill of Choice

Bench Press - 70% 1x1, 77.5% 1x1, 82.5% 5x3 (max last set)

EMOM 21: 1. 10 Thrusters (115/75), 2. Ski 16/13 Cal, 3. Box Jumps (24/20) for Reps

  • March 9, 2020
  • By CFTC
  • Comments Off on 3/10/20
  • in WODS

3/10/20

Drawing (7)

DUs - 5 Minutes

Run 400m, Rest 1 Minute, Run 800m, Rest 2 Minutes, Run 400m, Rest 1 Minute, Run 800m, Rest 2 Minutes, Run 400m

For Time: 4 Rounds, 15 C2B Pull Ups, 30 Steps (ec) DB Front Rack Walking Lunge (50/35)

  • March 8, 2020
  • By CFTC
  • Comments Off on 3/9/20
  • in WODS

3/9/20

Drawing (7)

Stretch/Mobility/Skill of Choice

Back Squat - 70% 1x1, 77.5% 1x1, 82.5% 5x3 (max last set)

AMRAP 3: Row 18/15 Cal, 10 OTB Burpees, Max Clean & Jerks (135/95), Rest 2 Minutes, AMRAP 3: Row 18/15 Cal, 8 OTB Burpees, Max Clean & Jerks (165/115), Rest 2 Minutes, AMRAP 3: Row 18/15 Cal, 6 OTB Burpees, Max Clean & Jerks (195/135), Rest 2 Minutes, AMRAP 3: Row 18/15 Cal, 4 OTB Burpees, Max Clean & Jerks (225/155)

  • March 6, 2020
  • By CFTC
  • Comments Off on 3/7/20
  • in WODS

3/7/20

Drawing (9)

CFTC IS CLOSED FOR THE MARATHON. Find a group or do this 30 minute workout on your own: 10 Rounds, :30 Sprint, :30 Walk, Immediately into EMOM 10: 8-12 Burpees (leaving :15 of rest), Immediately into AMRAP 10: 10 Push Ups, 10 Air Squats, 10 Sit Ups. 3, 2, 1, GO!!

  • March 5, 2020
  • By CFTC
  • Comments Off on 3/6/20
  • in WODS

3/6/20

Drawing (7)

DUs - 5 Minutes

Strict Press - 75% 6x3, 1x3+, 4x10 - Strict Pull Ups (C2B and/or weighted) if possible)

AMRAP 9: 3, 6, 9...OH Squats (125/85), 25 DUs between sets

  • March 4, 2020
  • By CFTC
  • Comments Off on 3/5/20
  • in WODS

3/5/20

Drawing (7)

Snatch Review and Warm Up

Snatch Pulls - 3x3 @ 105%, Power Snatch + Snatch - (2+1)1x2 @ 60%, 65%, 70%

For Time: 5 Rounds, Run 200m, Row 250m

  • March 3, 2020
  • By CFTC
  • Comments Off on 3/4/20
  • in WODS

3/4/20

Drawing (7)

Stretch/Mobility/Skill of Choice

EMOM 21: 1. Deadlift - 3 @ 75% (max reps, last set), 2. 40 DUs, 3. 10 T2B

AMRAP 10: Ski 1000m, then with remaining time, 5 Burpee DB Box Step Ups (50/35 on 18/14), 10 DB Plank Rows (ec)

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