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Archive for WODS

  • May 29, 2018
  • By CFTC
  • Comments Off on 5/30/18
  • in WODS

5/30/18

Drawing (7)

Work :15, Rest :15 x 8 - False Grip Pull Up Hangs on Rings or Chin Over Bar Holds

Clean Pull - 95% (of clean) 2x3, 100 3x3, Power Clean + Push Press - 75% (of PP) 3x2(2+1), 80% 2x2(2+1)

AMRAP 12: 15 HSPUs, 30 Deadlifts (225/155), 45 DUs

  • May 28, 2018
  • By CFTC
  • Comments Off on 5/29/18
  • in WODS

5/29/18

Drawing (7)

Benchmark #9 - For Time: Row 500m, 50 OTR Burpees

Snatch - 75% 3x3, 80% 2x2, Jerk (hold split 3 sec) - 75% 3x3, 80% 2x2

MU/Pull Up Free Practice

 

 

 

  • May 27, 2018
  • By CFTC
  • Comments Off on 5/28/18
  • in WODS

5/28/18

Drawing (9)

"Murph" For Time: 1 Mile Run, 100 Pull Ups, 200 Push Ups, 300 Squats, 1 Mile Run (20/14 vest)

Today we honor and remember those who courageously gave their lives, and we thank all the military men and women who are serving and have served our country. 

(Classes are at 7:30am and 9am. Both classes will have childcare.)

  • May 25, 2018
  • By CFTC
  • Comments Off on 5/26/18
  • in WODS

5/26/18

Drawing (9)

Partner WOD for Time: "Kalsu", EMOM: 5 Burpees, Thrusters (135/85) for reps until you reach 100, then Run a 2400m Partner Relay, switching every 400m

  • May 24, 2018
  • By CFTC
  • Comments Off on 5/25/18
  • in WODS

5/25/18

Drawing (7)

Kipping Swing Warm Up - 2 Minutes, then Max Rep Attempt (RMU/BMU/C2B/PU/RR)

Max Reps Strict Deficit HSPUs - 1:00 on/1:00 off, :45 on/:45 off, :30 on/:30 off, Bench Press - 2x8 @ 70%, 2x6 @ 80%

For Time: Ski 1000m, then 5 Rounds, 10 OH Lunges (EC 115/75), 3 Rope Climbs

  • May 23, 2018
  • By CFTC
  • Comments Off on 5/24/18
  • in WODS

5/24/18

Drawing (7)

5x2 Ring/Bar MU, 5x5 Pull Ups/C2Bs - Kipping Swing Practice

Power Clean + Power Jerk - 70% (of PC) 1x2, 75% 4x2, Snatch Pull - 95% (of snatch) 2x3, 100% 3x3

Alternating EMOM 12: 10 Ball Slams (20/15)/25 DUs, Row for Calories

  • May 22, 2018
  • By CFTC
  • Comments Off on 5/23/18
  • in WODS

5/23/18

Drawing (7)

MU/Pull Up Free Practice

Front Squat - 85% 5x2

"Harper" AMRAP 23: 9 CTB Pull Ups, 15 Power Cleans (135/95), 21 Air Squats, 75m Forward Run (45/25 plate), 75m Backward Run (45/25 plate)

  • May 21, 2018
  • By CFTC
  • Comments Off on 5/22/18
  • in WODS

5/22/18

Drawing (7)

Tabata 4: Hollow Body Rocks, Hollow Body Hold

Snatch Deadlift - 100% (of snatch) 1x5, 105% 2x5, Power Snatch + Snatch Push Press + Overhead Squat - 70% (of PS) 1x(3+3+3), 75% 4x(3+3+3)

AMRAP 9: 6 Squat Snatches (155/105), 9 Bar Facing Burpees, 12 T2B

  • May 20, 2018
  • By CFTC
  • Comments Off on 5/21/18
  • in WODS

5/21/18

Drawing (7)

Benchmark #8 - For Time: 10-1 DB Cleans + S2OH (50/35), 1-10 Box Jumps (24/20)

Squat Clean - 75% 3x3, 80% 2x2, Jerk Behind the neck (hold split for 3 sec) - 75% 3x3, 80% 2x2

MU/Pull Up Free Practice

 

 

 

  • May 18, 2018
  • By CFTC
  • Comments Off on 5/19/18
  • in WODS

5/19/18

Drawing (9)

Partner WOD for Time: "Yvonne" - 76 Air Squats, 76 DB Push Presses (50/30), 76 Sit-Ups, 76 Wall Balls (20/14), 76 Burpees, 76 Medball Twists (20/14), 76 Push-Ups, 76 KB Swings (53/35), 76 DB Thrusters (50/30), 400m Run

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