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Archive for WODS

  • May 11, 2016
  • By CFTC
  • Comments Off on 5/12/16
  • in WODS

5/12/16

Drawing (7)

Tabata 4: Pike Handstands on Box

KB Single Arm Clean (R/L), KB Step Ups, 2 Halos (R/L)/5 Mountain Climbers, 1:00 on :30 off x3 

EMOM 10: 4 C2B Pull Ups, 4 T2B, DB Push Press for Reps (35/25) 

  • May 10, 2016
  • By CFTC
  • Comments Off on 5/11/16
  • in WODS

5/11/16

Drawing (7)

Rope Climbing Drills

Squat, Bench 55% 1x5, 60% 1x5, 65% 1x5, 70% 1x5 

Tabata Row for Calories, Rest 1 Minute, Tabata Squats, Rest 1 Minute, Tabata Row for Calories 

  • May 9, 2016
  • By CFTC
  • Comments Off on 5/10/16
  • in WODS

5/10/16

Drawing (7)

Ski Sprints, 4x250m w/1 minute of rest between rounds

4 Rounds, 25m Handstand Walks, 10 Heavy KB Swing, 10 Strict Pull Ups

AMRAP 9: 10 OH Lunges (95/65 EC), 10 Bar Facing Burpees

  • May 8, 2016
  • By CFTC
  • Comments Off on 5/9/16
  • in WODS

5/9/16

Drawing (7)

Supabata 6: Plate Hold, Half Wall Hold

Deadlift, 55% 1x5, 60% 1x5, 65% 1x5, 70% 1x5

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

  • May 6, 2016
  • By CFTC
  • Comments Off on 5/7/16
  • in WODS

5/7/16

Drawing (9)

In Teams of 4, 4 Rounds for Time: 400m Run, 10 Star Jumps/10 Push Ups, 50m Farmer's Carry Down/50m Front Rack Carry Back, 10 Jumping Lunges/10 DB Rows (HC)

  • May 5, 2016
  • By CFTC
  • Comments Off on 5/6/16
  • in WODS

5/6/16

Drawing (7)

5x10 Seconds, Rope Tuck Holds

5x5 KB Hi/Lo Windmills, Press - 50% 1x5, 60% 1x3, 70% 1x2, 75% 1x1, 80% 1x8+ (go until failure)

For Time: 10 Bar MUs, 20 Power Cleans (150/105), 30 Calorie Row 

  • May 4, 2016
  • By CFTC
  • Comments Off on 5/5/16
  • in WODS

5/5/16

Drawing (7)

Tabata 4: Wall Walk and Hold, Hollow Body Hold 

Snatch Balance - 70% (of snatch), 5x3, Deadlift - 50% 1x5, 60% 1x3, 70% 1x2, 75% 1x1, 80% 1x8+ (go until failure) 

EMOM 12: Alternate 6 Double DB Snatches (35/25)/6 DB Squats with Ski for Calories 

  • May 3, 2016
  • By CFTC
  • Comments Off on 5/4/16
  • in WODS

5/4/16

Drawing (7)

5x3 Kipping Swing/Pull Up/C2B/Muscle Up Practice

Bench - 50% 1x5, 60% 1x3, 70% 1x2, 75% 1x1, 80% 1x8+ (go until failure), 6 Sled Pulls  

AMRAP 11: 800m Run, then with remaining time 5 Curtis P's (115/75), 2 Rope Climbs 

  • May 2, 2016
  • By CFTC
  • Comments Off on 5/3/16
  • in WODS

5/3/16

Drawing (7)

Rope Climbs

5x10 Pendlay Rows  

For Time: "The Seven" 7 Rounds - 7 Box Jumps (24/18), 7 KB Thrusters (53/35), 7 T2B, 7 KB SDHP, 7 Burpees, 7 KB Swings, and 7 Pull Ups  

  • May 1, 2016
  • By CFTC
  • Comments Off on 5/2/16
  • in WODS

5/2/16

Drawing (7)

EMOM 5: 2 Wall Walks

Squat - 50% 1x5, 60% 1x3, 70% 1x2, 75% 1x1, 80% 1x8+ (go until failure)   

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

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