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Archive for WODS

  • September 29, 2017
  • By CFTC
  • Comments Off on 9/30/17
  • in WODS

9/30/17

Drawing (9)

"Fight Gone Bad" In Teams of 5, 5 rounds with one minute of rest between: 1. Wall Balls (20/14), 2. Sumo Deadlift High-Pull (75/55), 3. Box Jump (24/20), 4. Push Press (75/55), 5. Row for Calories

 

  • September 28, 2017
  • By CFTC
  • Comments Off on 9/29/17
  • in WODS

9/29/17

Drawing (7)

Handstands/Handstand Walking

5x10 Pendlay Rows, 5x2 TGUs or Max Make Up

Team Series WOD #5, AMRAP 10: 3, 6, 9...Deadlifts (225/155), Burpee Box Jump Overs (24/20) **If both partners are present in class, you can do the synchronized WOD to count towards the Team Series. Otherwise, it will be performed solo by those in class. You will still have the option to perform it at 6:30.

 

  • September 27, 2017
  • By CFTC
  • Comments Off on 9/28/17
  • in WODS

9/28/17

Drawing (7)

Tabata 4: Hollow Body Rock/Hollow Body Hold

Ski 2k for Time or Max Make Up

AMRAP 9: 5 Power Snatch (135/95), 7 KB Swings (71/53), 9 T2B 

 

  • September 26, 2017
  • By CFTC
  • Comments Off on 9/27/17
  • in WODS

9/27/17

Drawing (7)

Stretch/Mobility/Skill of Choice

Max Make Up

"Emily" For Time, 10 Rounds: 30 DUs, 15 Push Ups, 30 Air Squats, 100m Sprint Run, Rest 1 Minute

 

  • September 25, 2017
  • By CFTC
  • Comments Off on 9/26/17
  • in WODS

9/26/17

Drawing (7)

Rope Climbs/Foot Work Review

Max Pull Ups x3, 6 Heavy Sled Pulls or Max Make Up

Alternating EMOM 12: 2 Rope Climbs/DB Front Rack Lunges (35/25) for Reps, and Row for Calories

 

  • September 24, 2017
  • By CFTC
  • Comments Off on 9/25/17
  • in WODS

9/25/17

Drawing (7)

Clean and Jerk Review and Progression

4x250m Sprint Skis w/1 Minute Rest Between, 4x8 Strict HSPUs or Max Make Up

Benchmark #12 "Grace" For Time: 30 Clean & Jerks (135/95)

 

  • September 22, 2017
  • By CFTC
  • Comments Off on 9/23/17
  • in WODS

9/23/17

Drawing (9)

In Partners for Time, 4 Rounds: 25 Push Presses (95/65), 50 Cal Row, 100 DUs

 

  • September 21, 2017
  • By CFTC
  • Comments Off on 9/22/17
  • in WODS

9/22/17

Drawing (7)

OHS/Snatch Set up and Progression

Max: OHS, Snatch

AMRAP 9: 9 DB Deadlifts (50/35), 6 Burpees, 3 DB Power Cleans

 

  • September 20, 2017
  • By CFTC
  • Comments Off on 9/21/17
  • in WODS

9/21/17

Drawing (7)

Press/Jerk Set up and Progression

Max: Press, Push Press, Jerk

For Time: Ski 1000m, Rest 2 Minutes, 75 Ball Slams (20/15)

 

  • September 19, 2017
  • By CFTC
  • Comments Off on 9/20/17
  • in WODS

9/20/17

Drawing (7)

Squat Set Up and Progression

Max: Front Squat, Back Squat

Every :90 for 6 Rounds: 100m Sprint Run, 10 Plank Knee to Elbow (HC), OH Plate Lunges (45/35) for Reps

 

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