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Archive for WODS

  • August 11, 2016
  • By CFTC
  • Comments Off on 8/12/16
  • in WODS

8/12/16

Drawing (7)

5x5 Kipping Swings/Pull Ups/C2B/MUs 

Clean - 75% 1x3, 80% 4x2; Jerk Behind Neck - 75% 1x2, 80% 4x2; Snatch Pull - 100% (of snatch) 4x3

AMRAP 9: 9 Burpees, 9 Jumping Lunges (HC), 9 Sit Ups  

  • August 10, 2016
  • By CFTC
  • Comments Off on 8/11/16
  • in WODS

8/11/16

Drawing (7)

EMOM 5: 1-2 Rope Climbs

Power Snatch + Snatch Push Press + Overhead Squat - 70% (of PS) 1x1(2+2+1), 75% 2x1(2+2+1), 80% 2x1(2+2+1); Power Clean + Power Jerk - 70% 1x1(2+1), 75% 2x1(2+1), 80% 2x1(2+1); Snatch Pull - 95% (of snatch) 4x3

EMOM 10: 4 Power Snatches (115/75), Wall Balls (20/14) for Reps 

  • August 9, 2016
  • By CFTC
  • Comments Off on 8/10/16
  • in WODS

8/10/16

Drawing (7)

Tabata 4: DUs

Front Squat - 85% 4x3; Jerk (hold split 3 sec) - 75% 1x3, 80% 4x2; Clean Pull - 100% (of clean) 4x3

For Time: 200m Farmer's Carry (53/35), 3 Rounds, 10 C2B Pull Ups and 50 DUs, 200m Farmer's Carry 

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

8/9/16

Drawing (7)

4x25m Handstand Walks 

Back Squat - 70% 5x2, Clean Deadlift - 100% (of clean) 1x5, 105% 2x5, Snatch - 75% 1x3, 80% 4x2

AMRAP 7: 1, 3, 5, 7...Squat Cleans, S2OH, Lateral Jumps (HC) (115/75) 

  • August 7, 2016
  • By CFTC
  • Comments Off on 8/8/16
  • in WODS

8/8/16

Drawing (7)

Stretch/Mobility/Skill of Choice

Bench Press, 65% 1x5, 75% 1x5, 85% 1x5

Benchmark #7 For Time: Ski 1 Mile (1600m), Run 1 Mile, Row 1 Mile (1600m) 

  • August 5, 2016
  • By CFTC
  • Comments Off on 8/6/16
  • in WODS

8/6/16

Drawing (9)"31 Heroes" AMRAP 31: In Partners, 8 Thrusters (155/105), 6 Rope Climbs, 11 Box Jumps (30/24) 

  • August 4, 2016
  • By CFTC
  • Comments Off on 8/5/16
  • in WODS

8/5/16

Drawing (7)

AMRAP 5: DU Flight Simulator

Power Clean + Push Press - 75% (of PP) 3x2(2+1), 80% 2x2(2+1); Snatch Push Press + Snatch Balance - 70% (of snatch) 2x1(3+1), 75% 3x1(3+1); Clean Pull - 95% (of clean) 2x3, 100 3x3

EMOM 10: Alternating Minutes,15 Ball Clean to Slam (20/15), Ski for Calories 

 

  • August 3, 2016
  • By CFTC
  • Comments Off on 8/4/16
  • in WODS

8/4/16

Drawing (7)

Tabata: Wall Walk Hold, Plate Hold

Front Squat - 85% 5x2; Snatch - 75% 3x3, 80% 2x2; Jerk (hold split 3 sec) - 75% 3x3, 80% 2x2

AMRAP 9: 100m Sprint, 9 Burpee Box Jump Overs (24/18) 

 

  • August 2, 2016
  • By CFTC
  • Comments Off on 8/3/16
  • in WODS

8/3/16

Drawing (7)

EMOM 5: 1-2 Rope Climbs

Power Snatch + Snatch Push Press + Overhead Squat - 70% (of PS) 1x1(3+3+3), 75% 4x1(3+3+3); Power Clean + Power Jerk - 70% (of PC) 1x2(1+1), 75% 4x2(1+1); Snatch Pull - 95% (of snatch) 2x3, 100% 3x3

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

 

  • August 1, 2016
  • By CFTC
  • Comments Off on 8/2/16
  • in WODS

8/2/16

Drawing (7)

5x5 Kipping Swings/Pull Ups/C2B/MUs

Jerk Behind the Neck (hold split 3 sec) - 75% 3x3, 80% 2x2, Back Squat - 70% 5x2, Snatch Deadlift - 100% (of snatch) 1x5, 105% 2x5

For Time: 30, 20, 10 HR Push Ups, KB Swings (53/35), OH Lunges (EC 105/75) 

 

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