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Archive for WODS

  • December 17, 2018
  • By CFTC
  • Comments Off on 12/18/18
  • in WODS

12/18/18

BringBuddy

For Time: 10 Rope Climbs

Snatch - 3 @ 60%, 3 @ 65%, 3 @ 70%, 3 @ 80%, 2X3 @ 85%

AMRAP 20: Row 100-200-300m..., 5-10-15...Hang Power Snatches (95/65), 5-10-15...Lateral OTB Burpees

Townies can Bring A Buddy for free each day for the rest of 2018!

  • December 16, 2018
  • By CFTC
  • Comments Off on 12/17/18
  • in WODS

12/17/18

BringBuddy

EMOM 8: 6 Ring Dips, 8 Hollow Body Rocks

Bench Press - 10 @ 70%, 3X6 @ 85%, KB Single Arm Swing, Clean, Snatch - 5x5 (each arm)

For Time: 15-12-9-6-3-6-9-12-15 Double KB Thrusters (44/26), Double KB Swings

Townies can Bring A Buddy for free each day for the rest of 2018!

  • December 14, 2018
  • By CFTC
  • Comments Off on 12/15/18
  • in WODS

12/15/18

Drawing (9)

In Teams of 3 For Reps - Rotating EMOM 30: 1. 100m Sprint, 2. 6 SDHP (115/75), 3. Burpee Box Jumps (24/20) for Reps

 

 

  • December 13, 2018
  • By CFTC
  • Comments Off on 12/14/18
  • in WODS

12/14/18

BringBuddy

5x2 Ring Transitions on Box (RMU), Hip To Bar (BMU), Kipping Swing (Pull Up) and 5x5 Strict C2B Pull Ups

Back Squat - 10 @ 60%, 10@ 70%, 3X8 @ 80%, Pendlay Rows - 5x8

"Row Grace Row" For Time: Row 750m, 30 Clean and Jerks (135/95), Row 750m

Townies can Bring A Buddy for free each day for the rest of 2018!

  • December 12, 2018
  • By CFTC
  • Comments Off on 12/13/18
  • in WODS

12/13/18

BringBuddy

5 Minutes: Ring MU/Bar MU/C2B/Pull Up Find a Max

Clean Pull from Below the Knee - 3X5 @ 90%, Clean + Power Jerk - 5(1+1) @ 60%, 5(1+1) @ 70%, 3X5(1+1) @ 80%

Alternating EMOM 10: 1.100m Farmer's Carry (53/35) 2. 10 Pull Ups, Sit Ups for Reps

Townies can Bring A Buddy for free each day for the rest of 2018!

  • December 11, 2018
  • By CFTC
  • Comments Off on 12/12/18
  • in WODS

12/12/18

BringBuddy

EMOM 5: 5, 4, 3, 2, 1 Ring/Bar MUs or 10, 8, 6, 4, 2 C2B/Pull Ups

Snatch Grip Shrugs - 3X10 @ 90%, Hang Snatch from Above Knee + Snatch - 2 @ 60%, 2 @ 70%, 4X2 @ 80%

AMRAP 12: Ski 65/50 Cal, then with remaining time, 6 DB Deadlifts (50/35), 4 DB Front Squats, 10 DB Walking Lunges (ec)

Townies can Bring A Buddy for free each day for the rest of 2018!

  • December 10, 2018
  • By CFTC
  • Comments Off on 12/11/18
  • in WODS

12/11/18

BringBuddy

Ring MU/Bar MU/C2B/Pull Up Practice with Remaining Time

Split Jerk - 3 @ 60%, 3X4 @ 75%, Deadlift - 5 @ 65%, 5 @ 75%, 5 @ 85%, 3X3 @ 90%

For Time: 10-1 Wall Balls (20/14), 1-10 HSPUs

Townies can Bring A Buddy for free each day for the rest of 2018!

  • December 9, 2018
  • By CFTC
  • Comments Off on 12/10/18
  • in WODS

12/10/18

BringBuddy

Run a Mile For Time

Front Squat - 5 @ 65%, 5 @ 75%, 5 @ 85%, 3X3 @ 90%

AMRAP 3: 75 DUs, 8 Hang Power Cleans (155/105), KB Swings for Reps (62/44), Rest 1 Minute, AMRAP 3: 75 DUs, 6 Hang Power Cleans (175/125), KB Swings for Reps (62/44), Rest 1 Minute, AMRAP 3: 75 DUs, 4 Hang Power Cleans (195/135), KB Swings for Reps (62/44)

Townies can Bring A Buddy for free each day for the rest of 2018!

  • December 7, 2018
  • By CFTC
  • Comments Off on 12/8/18
  • in WODS

12/8/18

Drawing (9)

In Partners, Running "Barbara" For Time: 5 Rounds, Run 400m, 20 Pull-ups, 30 Push-ups, 40 Sit-ups, 50 Air Squats, 2 min rest after each round

 

 

  • December 6, 2018
  • By CFTC
  • Comments Off on 12/7/18
  • in WODS

12/7/18

BringBuddy

5x2 Ring Transitions on Box (RMU), Hip To Bar (BMU), Kipping Swing (Pull Up) and 5x5 Strict C2B Pull Ups

Deadlift - 5 @ 65%, 5 @ 75%, 3X5 @ 85%, 3 Rounds - 10 Saxon Side Bends, 10 Russian Twists

For Time: 3-6-9-12-15-18-21 OH Plate Lunges (ec 45/35), DB Box Step Ups (50/35 on 18/14)

Townies can Bring A Buddy for free each day for the rest of 2018!

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