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Archive for WODS

  • November 10, 2015
  • By CFTC
  • Comments Off on 11/11/15
  • in WODS

11/11/15

Drawing (7)Skill of Choice

Snatch Push Press - 70% 1x5, 75% 1x5, 80% 1x5, 80% 2x5 (% of snatch), Clean Pull - 90% 1x3, 95% 1x3, 100% 1x3, 105% 1x3, 95% 1x3

"Armistice" AMRAP 9: 100m Sprint, 11 Sit Ups, 11 Air Squats (add 11 reps for each additional round), 2 Minute Rest, then, AMRAP 9: 100m Sprint 11 Push Ups 11 Box Jumps (24/18) (add 11 reps for each additional round)

  • November 9, 2015
  • By CFTC
  • Comments Off on 11/10/15
  • in WODS

11/10/15

Drawing (7)Supabata 6: L Sits, Hollow Body Holds

4 - 250m Sprint Rows w/1 Minute Rest Between Rounds, Clean + Jerk Dip - 75% 1x(3+1), 80% 1x(2+1), 85% 1x(2+1), 90% 3x(1+1)

EMOM 10: 4 DB Plank Rows (35/25 HC), 4 Double DB Snatches, DUs for Reps

  • November 8, 2015
  • By CFTC
  • Comments Off on 11/9/15
  • in WODS

11/9/15

Drawing (7)DUs/Jump Rope

Push Press - 70% 1x5, 75% 1x5, 80% 1x5, 85% 1x5, Snatch Pull - 90% 1x3, 95% 1x3, 100% 1x3, 105% 1x3, 95% 1x3

Benchmark #6, For Time: Run 400m, 15 Thrusters (95/65), 3 Rope Climbs, Run 400m, 12 Thrusters (95/65), 2 Rope Climbs, Run 400m, 9 Thrusters (95/65), 1 Rope Climb

  • November 6, 2015
  • By CFTC
  • Comments Off on 11/7/15
  • in WODS

11/7/15

In Partners, EMOM 25: Teams will alternate between 10 Push Ups/10 Plank Knee to Elbow (HC) and Ski for CaloriesDrawing (9)

  • November 5, 2015
  • By CFTC
  • Comments Off on 11/6/15
  • in WODS

11/6/15

Drawing (7)Rope Climbs

Jerk - 75% 1x3, 80% 1x2, 85% 1x2, 90% 3x1, Power Snatch - 70% 1x3, 80% 1x2, 85% 1x2, 90% 3x1

EMOM 10: 3 KB Snatches (53/35 HC), Wall Balls (20/14) for Reps

 

  • November 4, 2015
  • By CFTC
  • Comments Off on 11/5/15
  • in WODS

11/5/15

Drawing (7)Skill of Choice

Snatch - 75% 1x3, 80% 1x2, 85% 1x2, 90% 3x1, Pause Front Squat + Front Squat - 70% 5x(1+1)

AMRAP 18: Row 500m, 10 OTBox Burpees (24/18), 10 T2B

  • November 3, 2015
  • By CFTC
  • Comments Off on 11/4/15
  • in WODS

11/4/15

Drawing (7)Kipping HSPUs

Clean Pull - 90% 1x3, 95% 1x3, 100% 2x3, 95% 1x3, Clean Lift-Off - 115% 3x3, Back Squat - 90% 5x1

For Time: "Grace" 30 Clean & Jerks (135/95)

  • November 2, 2015
  • By CFTC
  • Comments Off on 11/3/15
  • in WODS

11/3/15

Drawing (7)Tabata 4: Plate Twists, Hollow Body Rocks

Power Clean - 75% 1x3, 80% 2x3, 85% 2x2, Overhead Squat - 75% 1x2, 80% 1x2, 85% 3x2, Snatch Push Press - 70% 1x5, 75% 1x5, 80% 3x5 (% of snatch)

For Time: Run 800m, then 10-1 Sit Ups/1-10 KB Swings (53/44)

  • November 1, 2015
  • By CFTC
  • Comments Off on 11/2/15
  • in WODS

11/2/15

Drawing (7)Skill of Choice

5x10 Strict Pull Ups, 6 Heavy Sled Pulls

Benchmark #5, 14.1 AMRAP 10: 30 Double Unders (3:1), 15 Power Snatches (75/55)

  • October 30, 2015
  • By CFTC
  • Comments Off on 10/31/15
  • in WODS

10/31/15

Drawing (9)"Trick or Treat" In Partners, AMRAP 20 for Total Reps: Teams will wheelbarrow each other to 4 different "houses" to trick or treat and determine which 4 movements they will perform for the WOD: 1. Wall Balls or Thrusters, 2. Sit Ups or Plank Knee to Elbow (HC), 3. Pull Ups or DB Rows (HC), 4. Ski/Row. Once time starts, the partners will rotate thru each station switching every minute (5 Rounds).

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