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Archive for WODS

  • May 9, 2022
  • By CFTC
  • Comments Off on 5/10/22
  • in WODS

5/10/22

Drawing (7)

n/a

E3MOMx5: 10 Lateral DB Box Step Ups (each leg, single DB held out in front), 2 TGUs (each side), 10 Pendlay Rows (barbell to ground)

For Time: Row 60/42 Cal, 40 Alt. DB Snatches (60/40), 20 Lateral Burpees OTRower, 100 DUs, 20 Lateral OTRower Burpees, 40 Alt. DB Snatches, Row 60/42 Cal

 

 

  • May 8, 2022
  • By CFTC
  • Comments Off on 5/9/22
  • in WODS

5/9/22

Drawing (7)

Free Handstand/Handstand Walking Practice (5 Minutes)

EMOM 20: 1. 10 Seated DB Strict Press, 2. 10 Suitcase DLs (each side), 3. Jog 100m, Sprint 100m, 4. Rest

AMRAP 9: 3, 6, 9,...Wall Balls (20/14), Sit Ups, w/1 Rope Climb after each round

 

 

  • May 6, 2022
  • By CFTC
  • Comments Off on 5/7/22
  • in WODS

5/7/22

Drawing (9)

We will be closed Saturday because of road closures for the triathlon.

 

 

  • May 5, 2022
  • By CFTC
  • Comments Off on 5/6/22
  • in WODS

5/6/22

Drawing (7)

Mobility w/Remaining Time

Strict Press - 5x1 @ 85%

**MURPH PREP** AMRAP 30: 200m Sandbag Run (45/25), 2 Rounds, 4 Strict Pull Ups, 6 KB Push Ups, 8 Goblet Squats (53/35)

 

 

  • May 4, 2022
  • By CFTC
  • Comments Off on 5/5/22
  • in WODS

5/5/22

Drawing (7)

Accumulate 2-3 Minute Handstand Hold - Free or Against Wall (5 Minutes)

Sprint Rows - 4x250m, w/1 Minute of Rest Between

"Cinco De Mayo" For Time: 5 Rounds, 5 Wall Walks, 5 SDHP (125/85), 5 Box Jumps (30/24), 5 Sprawls, 5 V-Ups

 

 

  • May 3, 2022
  • By CFTC
  • Comments Off on 5/4/22
  • in WODS

5/4/22

Drawing (7)

Mobility w/Remaining Time

E3MOM x 5: 10 Heavy Wall Balls, Back Squat - 1 @ 85%, 15 Deadbugs

5 Rounds, AMRAP 2 w/1 Minute of Rest after Each Round: 8 Hang Power Cleans (175/125), 6 FR Lunges, 4 S2OH, DUs for Reps

 

 

  • May 2, 2022
  • By CFTC
  • Comments Off on 5/3/22
  • in WODS

5/3/22

Drawing (7)

Mobility w/Remaining Time

Deadlift, Bench Press - 5x1 @ 85%

AMRAP 15: Buy In 400m DB Farmer's Carry (50/35), then with remaining time, 15 DB Burpee Box Step Overs (2x 50/35 on 24/20), 30/23 Cal Ski

 

 

  • May 1, 2022
  • By CFTC
  • Comments Off on 5/2/22
  • in WODS

5/2/22

Drawing (7)

Tabata 4: Wall Walk with 6 Shoulder Taps (3 each side)

Alt. EMOM 15: 1. Power Snatch - 3 @ 80%, 2. 5-10 Strict HSPUs, 3. 10-15 T2B

"Jackie" For Time: 1000m Row, 50 Thrusters (45/35), 30 Pull Ups

 

 

  • April 29, 2022
  • By CFTC
  • Comments Off on 4/30/22
  • in WODS

4/30/22

Drawing (9)

AMRAP 30: 10 Deadlifts (225/155), 10 Lateral Jumps (ec), 2 Rope Climbs, 28/21 Cal Bike

 

 

  • April 28, 2022
  • By CFTC
  • Comments Off on 4/29/22
  • in WODS

4/29/22

Drawing (7)

5 Minutes: Handstand Hold Practice

Bench Press - 5x3 @ 80%, Heavy KB Swings - 5x15

AMRAP 3: Ski 20/15 Cal, 20 Wall Balls (20/14), Hang Power Snatch (115/75) for Reps, Rest 2 Minutes, AMRAP 3: 20 Wall Balls (20/14), 20 Hang Power Snatch, OTB Bar Facing Burpees for Reps, Rest 2 Minutes, AMRAP 3: 20 Hang Power Snatch, 20 OTB Bar Facing Burpees, Ski for Cal, Rest 2 Minutes, AMRAP 3: 20 OTB Bar Facing Burpees, Ski 20/15 Cal, Wall Balls for Reps

 

 

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