X

Archive for WODS

  • 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)

  • October 2, 2015
  • By CFTC
  • Comments Off on 10/3/15
  • in WODS

10/3/15

Drawing (9)

In teams of 4, for time, teams will make 5 choices of what mvmt they want to do, and then perform the base station moves (noted below) after each choice:
Choice 1: Run, Row or Ski, Relay 1600m Run or 2000m Row/Ski
Choice 2: Top or Bottom, 30 DB S2OH (35/25) or 50 DB Squats
Choice 3: Push or Pull, 50 Push ups or 25 Pull Ups
Choice 4: Up or Down, 50 Jumping Lunges (HC) or 25 Burpees
Choice 5: Climb or Hang, 3 Rope Climbs or 25 KTEs
**Base Station = 15 KB Swings (53/35), 15 DB Snatches (35/25), 15 Sit Ups, 15 Box Jumps (24/18)

  • October 1, 2015
  • By CFTC
  • Comments Off on 10/2/15
  • in WODS

10/2/15

Drawing (7)

Rope Climbs

KB Sw/Cl/Sn (alternate L/R), Row 1/2 R, 1/2 L, 5 Viking Press Alternate R/L :45-:45-:45/:15 x3, 5x8 Ring Dips

AMRAP 7: 10 Wall Balls (20/14), 10 Calorie Ski

  • September 30, 2015
  • By CFTC
  • Comments Off on 10/1/15
  • in WODS

10/1/15

Drawing (7)

5x5 Kipping T2B

4x6 OHS (increase weight with each set), 10 Heavy Sled Pulls

For Time: 10-1 Hang Power Snatches (95/65), 1-10 Pull Ups

  • September 29, 2015
  • By CFTC
  • Comments Off on 9/30/15
  • in WODS

9/30/15

Drawing (7)

Skill of Choice

KB Alternating Swing, Alternating Floor Chest Press R/L, Front Rack KB Lunge (HC)/1 Burpee, :45-:45-:45/:15 x3

AMRAP 24: Run 400m, 1 Rope Climb, 50 DUs, 10 HSPUs

  • September 28, 2015
  • By CFTC
  • Comments Off on 9/29/15
  • in WODS

9/29/15

Drawing (7)

5x5 Saxon Side Bends (each side)

Tabata: Deadlifts (~50%), Sit Ups, Power Cleans (~70%)

EMOM 10: Alternate Row for Calories with 7 Front Squats (115/75)/5 OTB Burpees

  • September 27, 2015
  • By CFTC
  • Comments Off on 9/28/15
  • in WODS

9/28/15

Drawing (7)

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

5x8 Strict Chin Ups, 50 Heavy Medball Cleans

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

  • September 25, 2015
  • By CFTC
  • Comments Off on 9/26/15
  • in WODS

9/26/15

Drawing (9)

In Partners for Time: 10 Rounds alternating between 2 WODs: 1. 10 Burpees, 10 Double DB Snatches (30/20) (Partner holds wall sit for burpees); 2. 10 Pull Ups, 10 DB Lunges (30/20 EC) (Partner holds plank on elbows for pull ups). If the holds are broken, both partners will perform 10 DB Goblet Squats per break once the other partner completes their WOD before moving on.

  • September 24, 2015
  • By CFTC
  • Comments Off on 9/25/15
  • in WODS

9/25/15

Drawing (7)

Every :30 for 5 minutes, 1 Wall Walk w/a 3 Second Hold at the Top

Back Squat and Strict Press, 5 @ 60%, 5 @ 65%, 5 @ 70%

EMOM 10: 10-1 Thrusters (95/65), Box Jumps for Reps

Contact us

Use the contact form below to send us an email

Get in touch with us

Take the first step today! Contact us about getting started at CFTC.

CrossFit Town Center
(281)292-3053
9391 Grogans Mill Rd Suite B-8
The Woodlands, Texas 77380



Privacy Policy: We'll never give away, sell, or trade your info for any reason... ever.