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Archive for WODS

  • March 12, 2021
  • By CFTC
  • Comments Off on 3/13/21
  • in WODS

3/13/21

Drawing (9)

Individual or Partner (Split Reps, You Go - I Go, Run Together) AMRAP 30: 10 OH Lunges (95/65), 10 Bar Facing Burpees, 10 Power Snatches, Run 400m

 

  • March 11, 2021
  • By CFTC
  • Comments Off on 3/12/21
  • in WODS

3/12/21

Drawing (7)

Skill of Choice w/Remaining Time

Max Make Ups or EMOM 18: 1. 10 T2B, 2. 10 Heavy Russian KB Swings, 3. 50m Farmer's Carry

AMRAP 15: Row 400/300m, 5 Manmakers (50/35)

 

  • March 10, 2021
  • By CFTC
  • Comments Off on 3/11/21
  • in WODS

3/11/21

Drawing (7)

Skill of Choice w/Remaining Time

Max OHS, Max Make Up

AMRAP 9: Ski 75/50 Cal, then w/Remaining Time, 10 Burpees to Plate, 10 Ab Mat Sit Ups

 

  • March 9, 2021
  • By CFTC
  • Comments Off on 3/10/21
  • in WODS

3/10/21

Drawing (7)

Skill of Choice w/Remaining Time

Max Cleans (Hang, Power, Squat)

"Dottir" For Time: 12 Bar MUs, 21 Deadlifts (175/125), 9 Bar MU, 15 Hang Power Cleans, 6 Bar MUs, 9 S2OH

 

  • March 8, 2021
  • By CFTC
  • Comments Off on 3/9/21
  • in WODS

3/9/21

Drawing (7)

Skill of Choice w/Remaining Time

Max Jerk (Push and Split)

Alt. EMOM 12: 1. 1 Rope Climb, 10 DB Front Rack Lunges (ec 50/35), 2. DU for Reps

 

  • March 7, 2021
  • By CFTC
  • Comments Off on 3/8/21
  • in WODS

3/8/21

Drawing (7)

Skill of Choice w/Remaining Time

Max Snatches (Hang, Power, Squat)

For Time: 3 Rounds, Run 400m, 20 Box Jumps (24/20), 20 Wall Balls (20/14)

 

  • March 6, 2021
  • By CFTC
  • Comments Off on 3/7/21
  • in WODS

3/7/21

Drawing (9)

This week concludes our strength program and deload. We will max OLY lifts next week and provide a make up day - WODs are optional when maxing.  We also finished our month long skill, Double Unders. We saw great progress and improvements, and look forward to our new skill, handstands and handstand push ups (starting the week after maxes). The CrossFit Open begins next week as well, stay tuned for more details.

 

  • March 5, 2021
  • By CFTC
  • Comments Off on 3/6/21
  • in WODS

3/6/21

Drawing (9)

***CLOSED SATURDAY FOR MARATHON***

At Home WOD For Time:

10 Burpees

10 Burpees, 25 Push-Ups

10 Burpees, 25 Push-Ups, 50 Lunges

10 Burpees, 25 Push-Ups, 50 Lunges, 100 Sit-Ups

10 Burpees, 25 Push-Ups, 50 Lunges, 100 Sit-Ups, 150 Air Squats

 

  • March 4, 2021
  • By CFTC
  • Comments Off on 3/5/21
  • in WODS

3/5/21

Drawing (7)

DU Practice w/Remaining Time

Pendlay Rows - 4x8, Bulgarian Split Squat - 4x5 (each leg), Ring Dips - 4x10

AMRAP 4: 3 Rounds, 10 Alt. DB Snatch (50/35), 10 Double DB Box Step Ups (ec 24/20), American KB Swings (53/35) for Reps, Rest 2 Minutes, AMRAP 4: 3 Rounds, 10 Double DB Box Step Ups, 10 American KB Swings, Alt. DB Snatch for Reps, Rest 2 Minutes, AMRAP 4: 3 Rounds, 10 American KB Swings, 10 Alt. DB Snatch (50/35), Double DB Box Step Ups for Reps

 

  • March 3, 2021
  • By CFTC
  • Comments Off on 3/4/21
  • in WODS

3/4/21

Drawing (7)

Max Unbroken DUs (3 attempts) or 5 Minutes of Practice

5 Rounds: 1. Push Ups 10-20, 2. KB SDHP 10, 3. Russian Twists 20 (ec)

For Time: Row 100/80 Cal, 75 Ball Slams (20/15), 50 Jumping Lunges (ec), 25 T2B

 

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