April 23, 2014

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4.24.2014

SWOD EMOTM – 10 Minutes 1 Complex Power Snatch Hang Power Snatch OHS Snatch Balance – 3 second hold at bottom WOD 12 Minute AMRAP 10 Wall Balls 20/14 10 T2B 10 Overhead Lunges 45/25 Plates

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April 22, 2014

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4.23.2014

SWOD 3×5 Push Press (Increasing in weight each set) 3×2 Push Jerk 3×2 Split Jerk WOD – 25 Minute Cap 53#/35# 200 DU Buy in (Must be done first) Then chip away in any order and any number or reps on the following; (Like Murph) 50 KB Pushups 100 KB presses/shoulder to overhead 150 Goblet […]

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April 21, 2014

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4.22.2014

SWOD Power Clean warmup 3×5 @ 50-60% Then: 2×3 Hang Power Clean 2×3 Hip hang Squat Clean WOD 10 Cleans (Power or Squat) @ 70% 7 HSPU 8 Cleans @ 75% 3 Muscle Ups (Alt = 6 C2B Pullups + 6 Ring Dips) 6 Cleans @ 80% 7 HSPU 4 Cleans @ 85% 3 Muscle […]

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April 20, 2014

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4.21.2014

WOD “CrossFit Total” 1-rep Max Squat 1-rep Max Press 1-rep Max Deadlift Cashout When you have completed all three lifts, if time permits, 800 Meter run for time.

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April 20, 2014

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Coach Dan’s Sunday Spotlight 4.20.2014

Good Afternoon, (It was going to be morning but wordpress issues!!!) Happy Easter CFTP. Today I would like to talk about a few of our competitors. We had 8 people compete yesterday and I would like to talk about each of them. I will start with: ALEX FLOREZ   Here are her nationwide results for […]

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April 17, 2014

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4.18.2014

SWOD Deadlifts 3×5 @ 60% 3×3 Deficit Deadlifts @ 80% WOD 16 Minute AMRAP 5 Ring Dips 10 HSPU  15 Pullups

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April 16, 2014

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4.17.2014

Photo Cred – The Amazing Michelle Cavender SWOD Cleans 3×5 Clean Pulls 1st set pull from the ground 2nd from the hang 3rd from the high hang 3 Complexes increasing in weight on every complex 1 Power Clean 1 Hang Power Clean 1 High Hang Squat Clean WOD 4 Minutes complete 400 Meter Run Max […]

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April 15, 2014

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4.16.2014

SWOD Strict Press 3×5 @ 60% 3×3 @ 80% WOD ABC AMRAP 5 Minutes on and 1 minute rest A 1 Sled Push 3 plates/ 2 Plates Run 200 Meters 1 Sled Push B 5 Russian Kb Swings 70/53 5 V-ups C 5 Wall balls 20/14 5 Hand Release Pushups

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April 14, 2014

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4.15.2014

SWOD Snatches 3×5 Snatch Pulls 1st set pull from the ground 2nd from the hang 3rd from the high hang 3 Complexes increasing in weight on every complex 1 Power Snatch 1 Hang Power Snatch 1 High Hang Squat Snatch WOD 800 Meter Run Cash-in (You can start with whatever movement and move onto any […]

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April 13, 2014

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4.14.2014

This is the logo we are using for the Mountain Meltdown Race shirts. If you want them be sure to let us know so we can order one for you. Also there are still available slots for those who would like to run it. SWOD Back Squat 3×5 @ 60% Pause Squats 3×3 @ 75-80% […]

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