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Archive for WODS

  • December 20, 2020
  • By CFTC
  • Comments Off on 12/21/20
  • in WODS

12/21/20

Drawing (7)

***Regular Class Schedule***

Ski Sprints - 4x250m w/ 1 Minute of Rest Between

"Naughty & Nice" AMRAP 19: 12 Push Press (115/75) 6 Bar MU 12 Thrusters 24 Plank K2E *At 9:00, perform: 24 Front Rack Lunges - once completed, pick up where you left off

  • December 18, 2020
  • By CFTC
  • Comments Off on 12/19/20
  • in WODS

12/19/20

Drawing (9)

AMRAP 30: Ski 250m, 10 Back Squats (135/95), 75 DUs, Row 250m

 

  • December 17, 2020
  • By CFTC
  • Comments Off on 12/18/20
  • in WODS

12/18/20

Drawing (7)

Max Week on Power Lifts!! WODS will be optional and Max Make Up days provided.

Max Make Up or 5 Rounds: 10 Single DB Box Step Ups (ec), 10 Plank Rows (ec), 8 Ring Dips

For Time: "Macho Nacho" 7 "Macho Man" Complexes, 30 HSPUs, 5 "Macho Man" Complexes, 30 HSPU, 3 "Macho" Man Complexes (Macho Man Complex = 3 DB Power Cleans, 3 DB Front Squats, 3 DB S2OH (50/35)

  • December 16, 2020
  • By CFTC
  • Comments Off on 12/17/20
  • in WODS

12/17/20

Drawing (7)

Max Week on Power Lifts!! WODS will be optional and Max Make Up days provided.

Max Make Up or E2MOM x 10: 1. 8 SDHP, Pole to Pole and Back Handstand Walk or 3 Wall Walks, 2. 20 Sit Ups, Run 200m

For Time: 50 American KB Swings (62/44), 50 T2B, 50 Goblet Lunges (ec), 50 Sprawls

  • December 15, 2020
  • By CFTC
  • Comments Off on 12/16/20
  • in WODS

12/16/20

Drawing (7)

Max Week on Power Lifts!! WODS will be optional and Max Make Up days provided.

Max Back Squat, Front Squat

AMRAP 9: 200 DUs, then with remaining time, 10 Alt. DB Snatches (60/40) 10 Wall Balls (20/14)

  • December 14, 2020
  • By CFTC
  • Comments Off on 12/15/20
  • in WODS

12/15/20

Drawing (7)

Max Week on Power Lifts!! WODS will be optional and Max Make Up days provided.

Max Strict Press and Push Press

Alt. EMOM 12: 1. 5 Double KB Push Jerks (53/35), 5 Strict Pull Ups, 2. Ski for Cal

  • December 13, 2020
  • By CFTC
  • Comments Off on 12/14/20
  • in WODS

12/14/20

Drawing (7)

Max Week on Power Lifts!! WODS will be optional and Max Make Up days provided.

Max Deadlift

For Time: 3 Rounds Row 12/10 Cal, 12 Box Jump Overs (24/20), Directly Into 3 Rounds 10 Hang Power Cleans (135/95), 10 OTB Burpees (Bar Facing)

  • December 11, 2020
  • By CFTC
  • Comments Off on 12/12/20
  • in WODS

12/12/20

Drawing (9)

Individual or In Partners: "Barbara" 5 Rounds For Time: 20 Pull-Ups, 30 Push-Ups, 40 Sit-Ups, 50 Air Squats, 3 Minutes Rest

 

  • December 10, 2020
  • By CFTC
  • Comments Off on 12/11/20
  • in WODS

12/11/20

Drawing (7)

Stretch/Skill of Choice

Push Press - 4x5 @ 65%, Split Jerk - 3 @ 70, 75%, 2 @ 80%, 3x2 @ 85%

AMRAP 4: 20 Power Snatches (75/55), 20 OH Lunges (ec), Ball Slams (20/15) for Reps, Rest 2 Minutes, AMRAP 4: 20 OH Lunges, 20 Ball Slams, Power Snatches for Reps, Rest 2 Minutes, AMRAP 4: 20 Power Snatches, 20 Ball Slams, OH Lunges for Reps

  • December 9, 2020
  • By CFTC
  • Comments Off on 12/10/20
  • in WODS

12/10/20

Drawing (7)

Stretch/Skill of Choice

E4MOM x 5: 20 DB Step Ups, 10 Heavy Russian KB Swings, 10 Weighted Sit Ups

For Time: 100 DUs, 50 Renegade Rows (ec 50/35), 100 DUs

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