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Archive for WODS

  • February 15, 2016
  • By CFTC
  • Comments Off on 2/16/16
  • in WODS

2/16/16

Drawing (7)

Mobility

KB Swing, 5 Thrusters/5 Push Ups, Row R/Row L, 1:00 on :15 off x3 

Bear Complex: 5 Rounds of 7 Reps

  • February 15, 2016
  • By Luke Mintzas
  • Comments Off on 8/16/16
  • in WODS

8/16/16

Drawing (7)

AMRAP 5: DUs

Power Clean + Push Press - 75% (of PP) 1x2(1+1), 80% 4x2(1+1); Snatch Push Press + Snatch Balance - 70% (of snatch) 1x1(2+1), 75% 2x1(2+1), 80% 2x2(2+1)

AMRAP 9: Ski 200m, 25ft Handstand Walk, 7 Double DB Snatches (35/25)

  • February 15, 2016
  • By Luke Mintzas
  • Comments Off on 8/16/16
  • in WODS

8/16/16

Drawing (7)

Stretch/Mobility/Skill of Choice 

Clean Pull - 95% (of clean); 4x3 Back Squat - 70% 5x2

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  

  • February 14, 2016
  • By CFTC
  • Comments Off on 2/15/16
  • in WODS

2/15/16

Drawing (7)

Skill of Choice

5 Rounds: 20 Sit Ups, 20 Plank Knee to Elbow (HC), 10 Plate Twists

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

  • February 12, 2016
  • By CFTC
  • Comments Off on 2/13/16
  • in WODS

2/13/16

Drawing (9)

 In Partners, AMRAP 24: 400m Barbell Carry (95/65), 20 Partner Power Cleans, 20 Partner OTB Burpees, 2 Rope Climbs

  • February 11, 2016
  • By CFTC
  • Comments Off on 2/12/16
  • in WODS

2/12/16

Drawing (7)

Tabata 4: Saxon Side Bends

Front Squat - 90% 5x1, Snatch Pull - 100% (of snatch) 3x3, Clean & Jerk - 75% (of cln) 1x2+1, 80% 2x1+1, 85% 2x1+1 

AMRAP 8: 8 Double DB Snatches (35/25), 10 Plank Rows (EC), 12 Calorie Ski 

  • February 10, 2016
  • By CFTC
  • Comments Off on 2/11/16
  • in WODS

2/11/16

Drawing (7)

Run a Mile For Time 

EMOM 8: 8-1 Deadlifts (65% of Max), 1-8 Ring Dips 

For Time: 75 DUs, 20 Hang Power Cleans (100/70), 20 S2OH, 20 OHS, 75DUs 

  • February 9, 2016
  • By CFTC
  • Comments Off on 2/10/16
  • in WODS

2/10/16

Drawing (7)

Supabata 6: Hollow Body Rocks and L Sits on Paralettes

KB 5 Double Row/10 Air Squats, Clean/Snatch, 3 Halos/6 SDHPs 1:00 on :30 off x3

2:00 Work, 1:00 Rest For Reps: Wall Balls, Pull Ups, Sit Ups, Burpees 

  • February 8, 2016
  • By CFTC
  • Comments Off on 2/9/16
  • in WODS

2/9/16

Drawing (7)

500m Ski for Time

Clean Pull - 95% (of clean) 4x3, Power Clean + Push Press - 75% (of PP) 1x2, 80% 4x2, Snatch Push Press + Snatch Balance - 70% (of snatch) 1x1(2+1), 75% 2x1(2+1), 80% 2x1(2+1)

AMRAP 10: 5, 10, 15...T2B, Front Rack Lunges (95/65 EC), Row 250m Between Rounds

  • February 7, 2016
  • By CFTC
  • Comments Off on 2/8/16
  • in WODS

2/8/16

Drawing (7)

DUs/Jump Rope

Snatch Pull - 100% (of snatch) 4x3, Back Squat - 70% 5x2

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

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