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Archive for WODS

  • July 29, 2020
  • By CFTC
  • Comments Off on 7/30/20
  • in WODS

7/30/20

Drawing (7)

Stretch/Mobility/Skill of Choice

EMOM 20: 1. 10 DB Box Step Overs, 2. :45 Plank 3. Single Arm DB Split Jerk (3 each side) 4. 5 Sprawl Broad Jumps

AMRAP 9: 75 Box Jumps (24/20), then with remaining time, 20 Plank K2E (ec), 5 Strict Pull Ups

  • July 28, 2020
  • By CFTC
  • Comments Off on 7/29/20
  • in WODS

7/29/20

Drawing (7)

Stretch/Mobility/Skill of Choice

25m High Knees + 200m Run + 300m Sprint + Rest 2 Minutes x 4 (high knees from single bay door ramp to double bay door ramp, then moderate run down to dance studio forest and back to single bay door, then run the 300m lap as fast as possible)

For Time: 5 Rounds, 15 Wall Balls, 15 Power Snatches (75/55)

  • July 27, 2020
  • By CFTC
  • Comments Off on 7/28/20
  • in WODS

7/28/20

Drawing (7)

Stretch/Mobility/Skill of Choice

EMOM 18: 1. Strict Press - 4 @ 70%, 2. Airborne Lunges - 6 (each leg, add weight as needed) 3. 10 T2B

"Individual's Games Event 14 "Rope Chipper" For Time: 200m SkiErg, 50 DUs, 200m Row, 50 DUs, 200m Sandbag Run (45/25), 50 DUs, 200m Row, 50 DUs, 200m SkiErg, 200m Farmer's Carry (62/44)

  • July 26, 2020
  • By CFTC
  • Comments Off on 7/27/20
  • in WODS

7/27/20

Drawing (7)

Stretch/Mobility/Skill of Choice

Supabata 12: 1. Single Arm Plank Row (one arm each round), 2. Heavy KB Swings, 3. Alt. Hollow Body Rock/Hollow Body Hold

"The Chief" 5 Rounds, AMRAP 3: 3 Power Cleans (135/95), 6 Push Ups, 9 Air Squats, Rest 1 Minute

  • July 24, 2020
  • By CFTC
  • Comments Off on 7/25/20
  • in WODS

7/25/20

Drawing (9)

Every 5:00 x 6: 1. 30 Lunges (135/95), 2. 30 Clean & Jerks (135/95), 3. 30 Thrusters (135/95), 4. 30 Cal Ski, 5. 30 Cal Row, 6. 800m Run

 

  • July 23, 2020
  • By CFTC
  • Comments Off on 7/24/20
  • in WODS

7/24/20

Drawing (7)

Stretch/Mobility/Skill of Choice

2 Hang Power Snatch + 2 OH Squat + 1 Power Snatch - 3x1 @ 65%, 2x1 @ 75%, 1x1 @ 85%

For Time: 100 Burpee Box Jump Overs (24/20), 1 Minute On, 1 Minute Off

  • July 22, 2020
  • By CFTC
  • Comments Off on 7/23/20
  • in WODS

7/23/20

Drawing (7)

Stretch/Mobility/Skill of Choice

Supabata 12: 1. KB SDHP, 2. Davie's Test 3. Ball Slams

Alt. EMOM 24: 1. 40m Farmer's Carry, Double KB Push Press for Reps (53/35), 2. :30 Front Rack Double KB Hold, Double KB Front Squats for Reps, 3. 40m Farmer's Carry, Double KB Swings for Reps, 4. Rest

  • July 21, 2020
  • By CFTC
  • Comments Off on 7/22/20
  • in WODS

7/22/20

Drawing (7)

Stretch/Mobility/Skill of Choice

EMOM 20: 1. 8 Strict Pull Ups, 2. 10 DB Box Step Ups, 3. 8 Ring Dips, 4. 20 Single Leg V-Ups (ec)

AMRAP 12: 5 Power Cleans (175/125), Row 12/9 Cal

  • July 20, 2020
  • By CFTC
  • Comments Off on 7/21/20
  • in WODS

7/21/20

Drawing (7)

Stretch/Mobility/Skill of Choice

Ski Sprints - 1 minute hard, :30 easy x 6, then rest for 2 minutes and repeat (score is total meters)

"Annie" For Time: 50-40-30-20-10 DUs, Sit Ups

  • July 19, 2020
  • By CFTC
  • Comments Off on 7/20/20
  • in WODS

7/20/20

Drawing (7)

Stretch/Mobility/Skill of Choice

Alt. EMOM 16: 1. Back Squat - 4 @ 70%, 2. :30 Wall Sit

For Time: 3 Rounds, 10 Manmakers (50/35), Pole 2 Pole Handstand Walk (3 Wall Walks w/3 Shoulder or Hand Taps on each side), 300m Sandbag Run (45/25)

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