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Archive for WODS

  • October 15, 2015
  • By CFTC
  • Comments Off on 10/16/15
  • in WODS

10/16/15

Drawing (7)

Run a Mile for Time

Power Snatch - 70% 2x3, 75% 3x2, Floating Halting Snatch Deadlift (mid-thigh) - 100% 1x3, 105% 2x3

AMRAP 10: 50m Farmer's Carry (53/35), 10 KB Snatch (5 each side), 10 Burpees

  • October 14, 2015
  • By CFTC
  • Comments Off on 10/15/15
  • in WODS

10/15/15

Drawing (7)

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

Snatch and Jerk - 75% 2x3, 80% 3x2

For Time: 5 Rounds, 5 Power Cleans (135/95), 5 Front Squats, 5 S2OH

  • October 13, 2015
  • By CFTC
  • Comments Off on 10/14/15
  • in WODS

10/14/15

Drawing (7)

3x5 High/Low Windmills

Clean Pull - 90% 5x3, Back Squat - 80% 5x3, Clean Lift-Off - 110% 3x3

AMRAP 9: Ski 250m, 10 T2B, 10 Box Jumps (24/18)

  • October 12, 2015
  • By CFTC
  • Comments Off on 10/13/15
  • in WODS

10/13/15

Drawing (7)

Tabata 4: Hollow Body Rocks, L Sits

Power Clean - 75% 5x3,  Overhead Squat - 75% 5x2,  Snatch Push Press - 70% 5x5 (% of snatch)

EMOM 10: Alternate 3 Rope Climbs with 3 Bear Complex Reps (105/75)/DUs for Reps

  • October 11, 2015
  • By CFTC
  • Comments Off on 10/12/15
  • in WODS

10/12/15

Drawing (7)

Handstands/Handstand Walking

2KB C&J :35 on:15 off x5, 100 Heavy Swing

Benchmark #2 "Double Townie", 2 Rounds For Time: Row 1000m, 40 Air Squats, 30 Sit Ups, 20 HR Push Ups, 10 Pull Ups

 

  • October 8, 2015
  • By CFTC
  • Comments Off on 10/9/15
  • in WODS

10/9/15

Drawing (7)

Skill of Choice

Pause Front Squat + Front Squat - 70% (1+1)x5, Floating Halting Clean Deadlift (mid-thigh) - 100% 3x3

AMRAP 4: 25 DUs, 10 Single Arm DB Push Press (HC 35/25), Rest 2 minutes, AMRAP 4: 25 DUs, 10 Plank Knee to Elbow (HC), rest 2 minutes, AMRAP 4: 25 DUs, 10 KB Swings (53/35)

  • October 7, 2015
  • By CFTC
  • Comments Off on 10/8/15
  • in WODS

10/8/15

Drawing (7)

1000m Row for Technique

Clean + Jerk Dip - 75% (3+1)x5, Power Jerk - 75% 5x3, KB Swing/Clean/Squat (Heavy) 3x5 each side

EMOM 10: 2 Power Snatches (100/70), 4 OHS, Sit Ups for Reps

  • October 6, 2015
  • By CFTC
  • Comments Off on 10/7/15
  • in WODS

10/7/15

Drawing (7)

DUs/Jump Rope

Power Snatch - 70% 5x3, Push Press - 70% 5x5, Snatch Pull - 90% 5x3

For Time: 21-15-9 Power Cleans (135/95), OTBox Burpees

  • October 5, 2015
  • By CFTC
  • Comments Off on 10/6/15
  • in WODS

10/6/15

Drawing (7)

Burgener Warm Up and Transfer Skills

Back Squat 5x3 @ 75%, Floating Halting Snatch Deadlift (mid-thigh) 3x3 @ 100%, KB Snatch- 10R/10Lx2x2

For Time: 250m Row, 20 Pull Ups, 250m Row, 20 T2B, 250m Row, 20 Ball Slams (20/15), 250m Row, 20 Jumping Lunges (HC)

  • October 4, 2015
  • By CFTC
  • Comments Off on 10/5/15
  • in WODS

10/5/15

Drawing (7)

Tabata 4: Back Extensions, Sitting Plate Twists

Snatch 5x3 @ 75%, Jerk 5x3 @ 75%

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

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