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Archive for WODS

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

4/5/16

Drawing (7)

Strict Pull Up/Kipping Pull Up/Bar Muscle Up Progression

5x10 Pendlay Rows

For Time: 800m, 50 KB Swings (53/35), 40 Back Squats (95/65), 30 T2B, 20 Lateral Jumps (HC), 10 Front Rack Lunges (HC), 800m 

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

4/4/16

Drawing (7)

Strict Pull Up/Kipping Pull Up/Bar Muscle Up Progression

Bench, Deadlift 50% 1x5, 60% 1x3, 70% 1x1, 75% 1x10+

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

  • April 1, 2016
  • By CFTC
  • Comments Off on 4/2/16
  • in WODS

4/2/16

Drawing (9)

In Partners, AMRAP 24: 200m Medball Toss, 10 Medball Sit Ups, 10 Medball Squats. 5 Burpee penalty for dropped ball.

  • March 31, 2016
  • By CFTC
  • Comments Off on 4/1/16
  • in WODS

4/1/16

Drawing (7)

Supabata 6: L Hang on Bar, Plank Hold

Press 55% 1x5, 62.5% 1x5, 67.5% 2x10, 67.5% 1x10+ 

For Time: 25m Handstand Walk, 5 Rounds, 10 Pull Ups, 10 Plank Knee to Elbow (HC), 10 Jumping Lunges (HC), 25m Handstand Walk 

  • March 30, 2016
  • By CFTC
  • Comments Off on 3/31/16
  • in WODS

3/31/16

Drawing (7)

5x2 TGU

EMOM 10: 1 Rope Climb, 5 Heavy KB Swings, 5 KB SDHP 

For Time: 21-15-9 Ski for Calories, Burpee Box Jumps 

  • March 29, 2016
  • By CFTC
  • Comments Off on 3/30/16
  • in WODS

3/30/16

Drawing (7)

4x3 Manmakers

Bench, Squat 55% 1x5, 62.5% 1x5, 67.5% 2x10, 67.5% 1x10+ 

AMRAP 8: 100 DUs, then w/remaining time 2, 4, 6, 8...Wall Balls (20/14), Power Cleans (135/95)  

  • March 28, 2016
  • By CFTC
  • Comments Off on 3/29/16
  • in WODS

3/29/16

Drawing (7)

AMRAP 5: DU Flight Simulator 5, 10, 15, 20, 25...

5 Rounds, 8 Strict Pull Ups, 5 (each side) DB Step Ups, 10 Plate Twists (EC)

EMOM 14: Alternating Minutes, 14 OH Lunges (65/95 EC) and Row for Calories 

  • March 27, 2016
  • By CFTC
  • Comments Off on 3/28/16
  • in WODS

3/28/16

Drawing (7)

Handstand Walks 

Deadlift, 55% 1x5, 62.5% 1x5, 67.5% 2x10, 67.5% 1x10+, 6x5 (each side) Hi/Lo Windmills

Benchmark #13 For Time: 50 Double KB Clean & S2OH (53/35) 

  • March 25, 2016
  • By CFTC
  • Comments Off on 3/26/16
  • in WODS

3/26/16

Drawing (7)

Open 16.5 RX - For Time: 21-18-15-12-9-6-3 Thrusters (95/65), Bar Facing Burpees O

Open 16.5 Scaled - For Time: 21-18-15-12-9-6-3 Thrusters (65/45), Bar Facing Burpees 

In Teams of 3 for Time: 10 Rounds, 100m Sprint, DB Thrusters, Plank Rows

  • March 24, 2016
  • By CFTC
  • Comments Off on 3/25/16
  • in WODS

3/25/16

Drawing (7)

Mobility/Foam Roll

EMOM 10: 3 Snatch Deadlift, 2 Power Snatch, and 1 Squat Snatch  (75% of Snatch)

For time: 1 Round: 100 DUs, 50 Air Squats, 25 Push Press (95/65), then, 2 Rounds of: 60 DUs, 30 Air Squats, 15 Push Press, then, 3 Rounds of: 40 DUs, 20 Air Squats, 10 Push Press 

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