October 24, 2014

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10.25.2014

PARTNER WOD 64 Pullups (As Partnership) 64 Box Jumps 64 Slam Balls 32 Knees to Elbows 32 Box jump overs 32 Slam ball partner situps 16 Toes to bar 16 Box jump overs 16 Slam ball wall balls 8 Bar muscle ups 8 Box jumps 8 Slam Balls One partner works at a time, while […]

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October 23, 2014

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10.24.2014

SWOD EMOTM 10 MIN ODD 5 STRICT PULLUPS EVEN 5 STRICT DIPS WOD 3 ROUNDS FOR TIME 10 HSPU 20 FRONT SQUAT 135/95 40 SITUPS 80 DOUBLE UNDERS

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October 22, 2014

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10.23.2014

SKILL HANDSTAND HOLD/HANDSTAND WALK SKILL WORK WOD IN 15 MINUTES COMPLETE THE HEAVIEST COMPLEX OF: 2 POWER CLEANS, 2 FRONT SQUATS, 1 JERK, 1 BACK SQUAT, 1 JERK- 4 ROUNDS WITHOUT DROPPING THE BAR

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October 21, 2014

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10.22.2014

SWOD Tabata Abs WOD Rx 53/35 Comp 70/53 8 Rounds 12 American KB Swings 10 Meter KB Rack Lunges (Right Hand) 12 KB Snatches 10 Meter KB Rack Lunges (Left Hand) *Lunges must go unbroken from rack position. You can rest standing up as long as the KB is in the rack position (fighter stance). […]

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October 20, 2014

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10.21.2014

SWOD 5X2 BACK SQUAT @80% REST :60 BETWEEN SETS WOD 1 21-15-9 POWER CLEANS 115/75 BENCH PRESS 115/75 WOD 2  200M SLED PUSH, REST 1 MINUTE, 200M SLED PUSH Lurong living paleo wod 7 Minute AMRAP Athletes will have 7 minutes to complete as many reps as possible. The workout rep scheme and movements are […]

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October 19, 2014

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10.20.2014

SWOD MAX PUSH PRESS WOD “AMANDA” 9-7-5 MUSCLE UP SQUAT SNATCH 135/95

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October 19, 2014

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10.19.2014 Coach Dan’s Sunday Spotlight

Good Afternoon CFTP, The Sunday after WODsomniac. Always a painful but rewarding day. This weekend was so special for me and to be able to see our family compete the way we did. We didn’t place in the top three but we finished better than we ever have and we competed valiantly against some very […]

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October 16, 2014

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10.17.2014

The 4:45 and 5:45 PM Classes are cancelled tomorrow for WODsomniac! Go and support our 8 teams at the competition over at Copper Mountain CrossFit in Day Break. We will be competing starting at 6 PM Friday Night until early afternoon Saturday! That means Saturday morning classes will be cancelled as well. Hopefully we see […]

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October 15, 2014

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10.16.2014

SELF IMPROVEMENT THURSDAY (Work on anything that you need to master.) – Pullups -Muscle Ups – Double unders – Cleans – Snatches – HSPU WOD 3 ROUNDS 400M SPRINT, REST 1 MINUTE 8 PUSH PRESS 135/95 C= 155/110 8 PULLUPS C=C2B Pullups *EVERY TIME A SET OF 8 REPS IS BROKEN, THERE IS A 5 […]

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October 14, 2014

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10.15.2014

Don’t forget about our WODsomniac meeting at 8:30 tomorrow night! SWOD: TABATA ABS WOD: 25 minute Amrap ladder Russia Swings RX53/35 COMP70/53 2-Russian swings 10-meter burpee broad jump 1-shuttle sprint (5 meter /10 meter) 4-Russian swings 10-meter burpee broad jump 1-shuttle sprint (5 meter /10 meter) 6-Russian swings 10-meter burpee broad jump 1-shuttle sprint (5 […]

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