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Archive for WODS

  • March 17, 2016
  • By CFTC
  • Comments Off on 3/18/16
  • in WODS

3/18/16

Drawing (7)

Skill of Choice/Mobility

4 Rounds, 100m Farmer's Carry + 5 Double Cleans every 50m, 100m Front Rack Carry + 5 Front Squats every 50m 

Tabata Something Else - Supabata 16: Pull Ups, Sit Ups, Push Ups, Air Squats 

  • March 16, 2016
  • By CFTC
  • Comments Off on 3/17/16
  • in WODS

3/17/16

Drawing (7)

Tabata: Saxon Side Bends, Back Extensions

EMOM 12: 3 Deadlifts, 2 Power Cleans, 1 S2OH  (70-75% of Clean)

AMRAP 11: 250m Row, 5 Single Arm KB OH Lunges (53/35 HC), 25 DUs 

  • March 15, 2016
  • By CFTC
  • Comments Off on 3/16/16
  • in WODS

3/16/16

Drawing (7)

EMOM 6: :15 Chin to Bar Hang, 10 Plate Twists 

5x8 Ring Dips/5x8 KB SDHP, Bench Press 75% 5x2, 80% 2x3, 85% 3x2 

For Time: 6 Rounds, 100m Plate Run (45/25), 5 Plate Burpees, 1 Rope Climb 

  • March 14, 2016
  • By CFTC
  • Comments Off on 3/15/16
  • in WODS

3/15/16

Drawing (7)

DUs/Jump Rope 

KB Single Arm Swing (R/L), 5 Double Rows/5 Push Ups, 3 Halos (R/L)/5 Mountain Climbers, 1:30 on :45 off x3 

EMOM 12: Alternating Minutes, 4 Hang Power Snatches (115/75)/8 Lateral Jumps (HC) and Ski for Calories 

  • March 13, 2016
  • By CFTC
  • Comments Off on 3/14/16
  • in WODS

3/14/16

Drawing (7)

Skill of Choice/Mobility 

5x10 Hollow Body Rocks, 5x8 Strict T2B

Benchmark #11 "Karen" For Time: 150 Wallballs (20/14) 

  • March 11, 2016
  • By CFTC
  • Comments Off on 3/12/16
  • in WODS

3/12/16

Drawing (7)

Open 16.3 RX - AMRAP 7: 10 Power Snatches (75/55), 3 Bar MUs 

Open 16.3 Scaled - AMRAP 7: 10 Power Snatches (45/35), 5 Jumping Chest 2 Bar Pull Ups 

Alternate WOD: In Partners, 4 Rounds, Round 1: Row 750m/ Front Squat (95/65), Round 2: 75 DUs/ Pull Ups, Round 3: Row 750m/ Sit Ups, Round 4: 75 DUs/ Push Press (95/65) 

  • March 10, 2016
  • By CFTC
  • Comments Off on 3/11/16
  • in WODS

3/11/16

Drawing (7)

EMOM 5: 2 Wall Walks w/ 3 Second Hold

Power Snatch - 70% 3x1, 75% 3x1, Power Clean + Jerk - 70% (of PC) 3x1, 75% 3x1 

For Time: 5-4-3-2-1 Manmakers (35/25), 50-40-30-20-10 DUs  

  • March 9, 2016
  • By CFTC
  • Comments Off on 3/10/16
  • in WODS

3/10/16

Drawing (7)

Supabata 6: Davie's Test, Hollow Body Rocks

Snatch Pull - 85% (of snatch) 1x2, 90% 1x2, 95% 1x2, Back Squat - 70% 5x2 

AMRAP 15: 12 Ski For Calories, 9 Jumping Lunges (HC), 6 V Ups, 3 C2B Pull Ups

  • March 8, 2016
  • By CFTC
  • Comments Off on 3/9/16
  • in WODS

3/9/16

Drawing (7)

5x5 Partner Wall Balls

Snatch - 60% 1x3, 65% 1x3, 70% 1x2, 75% 2x1, 80% 3x1, Clean & Jerk - 60% 1x1, 65% 1x1, 70% 1x1, 75% 1x1, 80% 1x1 

For Time: 15 Power Cleans (135/95), 30 Burpees, 15 Power Cleans with 5 Wall Balls (20/14) EMOM starting with the clock 

  • March 7, 2016
  • By CFTC
  • Comments Off on 3/8/16
  • in WODS

3/8/16

Drawing (7)

Jump Rope/DUs 

KB Swing/Clean/Snatch (R/L), Viking Press (R/L), Walking Lunges, 1:30 on :45 off x3   

AMRAP 9: 9 Box Jumps (20/14), 9 Double DB Snatches (35/25), 9 Plank Knee to Elbow (HC) 

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