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Archive for WODS

  • December 25, 2017
  • By CFTC
  • Comments Off on 12/26/17
  • in WODS

12/26/17

Drawing (9)

In Teams of 4, AMRAP 30: Ski 500m, 15 Thrusters (115/75), 100 DUs, Row 500m

Class at 9:30am only.

  • December 24, 2017
  • By CFTC
  • Comments Off on 12/25/17
  • in WODS

12/25/17

Drawing (9)

We are closed Christmas Day, but look forward to seeing you 12/26 at 9:30am.  Merry Christmas and Happy Holidays!

  • December 22, 2017
  • By CFTC
  • Comments Off on 12/23/17
  • in WODS

12/23/17

Drawing (9)

"12 Days of Xmas" - For Time: 100m Run, 2 Manmakers (45/30), 3 Burpee Box Jumps (24/20), 4 DB Thrusters, 5 DB Lunges (HC), 6 DB Squat Cleans, 7 DB Push Press, 8 DB SDHPs, 9 Knee to Elbow Mountain Climbers (HC), 10 Wall Balls (20/14), 11 HSPUs, 12 Alternating DB Snatches (HC)

 

  • December 21, 2017
  • By CFTC
  • Comments Off on 12/22/17
  • in WODS

12/22/17

BringBuddy

Stretch/Mobility/Skill of Choice

5x3 Jerks, 5 Heavy Sled Pulls

AMRAP 11: Row 12/10 Cal, 10 OT Rower Burpees, 10 Push Press (115/75)

Townies can Bring A Buddy for free each day for the rest of 2017!

  • December 20, 2017
  • By CFTC
  • Comments Off on 12/21/17
  • in WODS

12/21/17

BringBuddy

Stretch/Mobility/Skill of Choice

3 Sets - 3 Deadlift, 2 Power Clean, 1 Squat Clean, 2 Front Squat

For Time: 200m-400m-600m-800m Ski, 12-9-6-3 Squat Cleans (155-165-175-185/105-115-125-135)

Townies can Bring A Buddy for free each day for the rest of 2017!

  • December 19, 2017
  • By CFTC
  • Comments Off on 12/20/17
  • in WODS

12/20/17

BringBuddy

Stretch/Mobility/Skill of Choice

Bench Press - 1x5 @ 50%, 1x3 @ 60%, 1x2 @ 70%, 1x1 @ 75%, 1x8+ @ 80%, 5x2 TGUs

Supabata 12: Renegade Rows (45/30), Front Rack Lunges, Alternating DB Snatches

Townies can Bring A Buddy for free each day for the rest of 2017!

  • December 18, 2017
  • By CFTC
  • Comments Off on 12/19/17
  • in WODS

12/19/17

BringBuddy

Stretch/Mobility/Skill of Choice

Tabata 8: Alternate Heavy KB Swings and Hollow Body Rocks

AMRAP 4: 5 Deadlifts (225/155), 20 DUs, Rest 2 Minutes, AMRAP 4: 5 Deadlifts (225/155), 10 Box Jumps (24/20), Rest 2 Minutes, For Time: Run 1 Mile

Townies can Bring A Buddy for free each day for the rest of 2017!

  • December 17, 2017
  • By CFTC
  • Comments Off on 12/18/17
  • in WODS

12/18/17

BringBuddy

Burgener Warm Up and Transfer Skills

Strict Press - 1x5 @ 50%, 1x3 @ 60%, 1x2 @ 70%, 1x1 @ 75%, 1x8+ @ 80%, 5x15m Handstand Walks

Benchmark #12 "Isabel" - For Time: 30 Snatches (135/95)

Townies can Bring A Buddy for free each day for the rest of 2017!

  • December 15, 2017
  • By CFTC
  • Comments Off on 12/16/17
  • in WODS

12/16/17

Drawing (9)

In Partners for Reps: AMRAP 24: 30 Med Ball Tosses (20/14), 30 Slam Ball Exchanges (20/15), 30 Cal Row

 

  • December 14, 2017
  • By CFTC
  • Comments Off on 12/15/17
  • in WODS

12/15/17

BringBuddy

Stretch/Mobility/Skill of Choice

Back Squat - 1x5 @ 50%, 1x3 @ 60%, 1x2 @ 70%, 1x1 @ 75%, 1x8+ @ 80%, 5 Sets Max Effort Ring MUs

AMRAP 9: 10 OH Lunges (115/75), 10 C2B Pull Ups, 10 HSPUs

Townies can Bring A Buddy for free each day for the rest of 2017!

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