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Archive for WODS

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

7/8/16

Drawing (7)

Stretch/Mobility/Skill of Choice

Press, 60% 1x3, 65% 1x2, 70% 1x2, 80% 1x1

For Time: 200 DUs, 100 Alternating DB Squat Snatches (35/25), 200 DUs 

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

7/7/16

Drawing (7)

EMOM 5: 3 KB Cleans (each side) 

Squat and Bench, 60% 1x3, 65% 1x2, 70% 1x2, 80% 1x1

For Time: 4 Rounds, Row 250m, 10 S2OH (115/75), 10 OTBox Burpees (24/18)

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

7/6/16

Drawing (7)

4x25m Handstand Walks

Snatch, 50% 1x5, 60% 1x3, 70% 1x2, 75% 1x1, 80% 1x1, 85% 1x1, 5x10 Strict Pull Ups

EMOM 5: 3 Power Cleans, 2 Front Rack Lunges (each leg) (60% of your clean max), rest 2 minutes, then AMRAP 5: 10 T2B, 10 KB Swings (53/35)

  • July 4, 2016
  • By CFTC
  • Comments Off on 7/5/16
  • in WODS

7/5/16

Drawing (7)

Tabata 4: KB Swings

Deadlift, 60% 1x3, 65% 1x2, 70% 1x2, 80% 1x1, 4x5 Thrusters

Benchmark #1 AMRAP 10: 2-4-6-8.....Man Makers (30/20), DB Step Ups (EC 18/14.5) 

  • July 3, 2016
  • By CFTC
  • Comments Off on 7/4/16
  • in WODS

7/4/16

Drawing (9)"Lumberjack 20" - 20 Double DB SDHPs (35/25), Run 400m, 20 KB Swings (53/35), Run 400m, 20 OHS (115/75), Run 400m, 20 Burpees, Run 400m, 20 C2B Pull Ups, Run 400m, 20 Box Jumps (24/18), Run 400m, 20 DB Squat Cleans (35/25), Run 400m 

  • July 1, 2016
  • By CFTC
  • Comments Off on 7/2/16
  • in WODS

7/2/16

Drawing (9)In Partners for Reps, 3 Rounds: AMRAP 4: 10 Box Jumps (24/18), 10 Med Ball Cleans (20/14), Rest 2 Minutes, AMRAP 4: 10 Sit Ups, 10 Push Press (45/35), Rest 2 Minutes 

  • June 30, 2016
  • By CFTC
  • Comments Off on 7/1/16
  • in WODS

7/1/16

Drawing (7)

5x3 Kipping Bar Muscle Ups/C2B/Pull Ups

Press, 50% 1x5, 60% 1x3, 70% 1x2, 75% 1x1, 80% 1x1, 85% 1x1, 90% 1xMax Reps, 5x20 Jumping Lunges 

For Time: "Fran" 21-15-9 Thrusters (95/35), Pull Ups

  • June 29, 2016
  • By CFTC
  • Comments Off on 6/30/16
  • in WODS

6/30/16

Drawing (7)

EMOM 5: 2 Manmakers  

5 Rounds, 50 DUs, 20 Push Ups, 10 Strict T2B 

EMOM 10: 5 Power Snatches (115/75), 5 Lateral Jumps (EC), Ball Slams (20/15) for Reps 

  • June 28, 2016
  • By CFTC
  • Comments Off on 6/29/16
  • in WODS

6/29/16

Drawing (7)

5x3 Kipping HSPUs 

Deadlift and Bench, 50% 1x5, 60% 1x3, 70% 1x2, 75% 1x1, 80% 1x1, 85% 1x1, 90% 1xMax Reps  

AMRAP 9: 50m Farmer's Carry (53/35), 10 KB Step Ups (18/12 EC), 20 Plank Knee to Elbow (EC)  

  • June 27, 2016
  • By CFTC
  • Comments Off on 6/28/16
  • in WODS

6/28/16

Drawing (7)

DU Practice 

50 Heavy Wall Balls  

For Time: 100 Calorie Row (Damper Setting 6/4, 10 Minute Max), Rest 2 Minutes, then 3 Rounds, 20 Hang Squat Cleans (115/75) and 20 Sit Ups, w/5 OTB Burpees EMOM 

1 ...72 73 74 75 76 77 78 79 80 81 82 106

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