August 29, 2014

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8.30.2014

Partner WODS 12 min AMcAP (c=calories) EMOM alternating partners 3 burpees 5 KB swings 53/35 Row for calories (score is total calories rowed) 3 min rest 12 min AMrAP (r=rounds) One partner works at a time 40 squats 30 situps 20 pushups 10 wall walks (score is total FULL rounds completed)

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August 28, 2014

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8.29.2014

SWOD Max height box jump Max distance broad jump WOD 5 rounds 200 meter run 30 double unders 10 wall balls 20/14

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August 27, 2014

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8.28.2014

SWOD Snatch Progression 10 Sets of Power Snatch Hang Power Snatch High Hang Power snatch Increase weight each set WOD 7 OHS Run 400 Meters Row 15 Calories 5 OHS Run 200 Meters Row 10 Calories 3 OHS Run 100 Meters Row 5 Calories Rx 135/95 Comp 155/110

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August 26, 2014

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8.27.2014

WOD Start and finish workout with 200 meter run 21-18-15-12-9-6-3 Kb Swings Box overs Out and Up Between each round complete 10 meters of bear crawls and 10 meters of crab walks

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August 25, 2014

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8.26.2014

Coach Nate breaking in our new platform. SWOD Back Squat 5×3 50%/60%/70%/80%/90% WOD 5 Rounds 10 Meter Front Rack Lunges 115/75 5 Shoulder to Overhead 115/75 Comp 155/110 SPARTAN ENDURANCE WOD OPTION 1 Mile Run 30 Slam ball situps 30/20 1 Mile run 1000 meter row 1 Mile Run 50 Meter bear crawls

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August 24, 2014

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8.25.2014

CFTP’s newest addition. Our very own lifting platform! SWOD 10 sets: Power Clean (from floor) Hang Power Clean High Hang Power Clean -Rest as needed in between sets. Increase in weight each round if possible. WOD For Time: Run 400 Meters 30 Burpee Pullup T2B Comp= C2B Pullups Post WOD Shoulder mobility with band work

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August 24, 2014

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8.24.2014 Coach Dan’s Sunday Spotlight

Good morning CFTP, This picture above really explains my feelings this morning and the feelings I’ve had throughout this week. As I was outside completing my second set of 200 meters of burpee broad jumps everything just clicked for me. I remembered. I remembered what CrossFit is all about for me. I remembered why I […]

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August 22, 2014

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8.23.2014

WOD Complete 3 total rounds of: Farmer carry to the old building and back w/2 (45/25#) plates. Then Switch. Then 20 Meter lunges for both while bear hugging a (45/25#) plate. 10 2 for 1 Russian twists with plate 10 situps with plate 10 manimals with plate *Partner that is not working will hold a […]

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August 21, 2014

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8.22.2014

SWOD 10 Minutes EMOTM Back Squats 2 reps @ 50%, 55%, 60%, 65%, 70%, 75%, 80%, 85%, 85%, 90% WOD 21-15-9 Power Snatches 115/80 Bar hopping burpees

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August 20, 2014

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8.21.2014

HAPPY BIRTHDAY TO OUR NUTRITIONIST AMY ROBINSON! BIRTHDAY WOD 40 HSPU 40 Pullups 40 Deadlifts 135/95 Comp – 185/135 40 Box Jumps 24/20 40 Wall ball Situps 20/14 400 Meter Sprint

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