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Archive for WODS

  • 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) 

  • March 6, 2016
  • By CFTC
  • Comments Off on 3/7/16
  • in WODS

3/7/16

Drawing (7)

Skill of Choice/Mobility 

3x8 Pull Ups and Chin Ups, 100 Sit Ups  

Benchmark #10 "Rowing Nancy" 5 Rounds For Time: Row 500m, 15 Overhead Squats (95/65) 

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

3/4/16

Drawing (7)

OH Mobility - Leaning Bar Hang, Door Jamb Pec Stretch, Underarm Stretch 

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

For Time: 9-15-21 Row for Calories, Power Snatch (115/75)  

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

3/3/16

Drawing (7)

1000m Technique Row 

KB 5 Double Cleans/2 Burpees, Floor Press, Heavy Swing, 1:00 on :15 off x3

EMOM 10: 2 Clean and Jerks (135/95), DU for Reps 

  • March 1, 2016
  • By CFTC
  • Comments Off on 3/2/16
  • in WODS

3/2/16

Drawing (7)

 

Foam Roll/Mobility

For Time: 1 Mile Run, 50 Ball Slams (20/15), 40 Sit Ups, 30 Wall Balls (20/14), 20 Pull Ups, 10 HSPUs, 1 Mile Run 

  • February 29, 2016
  • By CFTC
  • Comments Off on 3/1/16
  • in WODS

3/1/16

Drawing (7)

Supabata 6: Hollow Body Rocks and L Sits

5x8 Ring Dips, Snatch - 60% 1x3, 65% 1x3, 70% 1x2, 75% 1x2, 80% x1, 85% 3x1 

AMRAP 3: 6 T2B, 6 Plank Rows (35/25 HC), Rest 1 Minute, AMRAP 3: Ski for Calories, Rest 1 Minute, AMRAP 3: 6 T2B, 6 Plank Rows (35/25 HC)  

  • February 28, 2016
  • By CFTC
  • Comments Off on 2/29/16
  • in WODS

2/29/16

Drawing (7)

Skill of Choice/Mobility

Front Squat - 95% 3x1, Clean Pull - 85% (of clean) 1x2, 90% 1x2, 95% 1x2, Clean & Jerk - 60% 1x1, 65% 1x1, 70% 1x1, 75% 1x1, 80% 1x1, 85% 1x1 

Benchmark #9, 5 Rounds For Time: 10 KB Snatch (53/35) (5 each side), 10 KB Thrusters 

  • February 26, 2016
  • By CFTC
  • Comments Off on 2/27/16
  • in WODS

2/27/16

Drawing (7)

Open 16.1 RX - 20-min. AMRAP: 25-ft. OH Lunge (95/65), 8 Bar Facing Burpees, 25-ft. OH Lunge, 8 C2B Pull Ups 

Open 16.1 Scaled - 20-min. AMRAP: 25-ft. Front Rack Lunge (95/65), 8 Burpees, 25-ft. Front Rack Lunge, 8 Jumping Chin Over Bar Pull Ups 

Alternate WOD: In Partners, 4 Rounds, Row 500m/25 Ball Slams (20/15), Run 400m/25 Box Jumps (24/18) 

  • February 25, 2016
  • By CFTC
  • Comments Off on 2/26/16
  • in WODS

2/26/16

Drawing (7)

Supabata 6: Hi/Lo Windmills

Back Squat - 70% 5x2, Bench Press 70% 5x2, 75% 2x3, 80% 2x3 

AMRAP 7: 1, 2, 3, 4...Burpee Plate Ground to OH (25/10), Squat Cleans (125/85) 

  • February 24, 2016
  • By CFTC
  • Comments Off on 2/25/16
  • in WODS

2/25/16

Drawing (7)

4x5 Kipping HSPUs 

Clean Pull - 95% (of Clean) 2x2, 100% 2x2, 105% 3x3, Power Clean + Power Jerk - 75% (of Clean) 2x(2+1), 80% 4x(1+1) 

For Time: Buy In 250m Farmer's Carry (53/35) then 4 Rounds, 5 Double KB Cleans, 25 DUs, 1 Rope Climb, Buy Out 250m Farmer's Carry 

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