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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October 13, 2014

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10.14.2014

SWOD: 3X4 (4=2 STRICT PRESS 2 PUSH PRESS) @ 70% OF MAX REST :60 BETWEEN SETS WOD ANNIE 50-40-30-20-10 DOUBLE UNDERS SITUPS Lurong Living WOD (Check your account for details and weights) “X WOD” 8 Minute AMRAP Athletes will have 8 minutes to complete as many reps as possible. The workout rep scheme is “Shoot […]

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October 12, 2014

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10.13.2014

SWOD: BACK SQUAT MAX WOD IN 5 MINUTES COMPLETE AS MUCH AS THE FOLLOWING, THE NUMBER OF UNFINISHED REPS AT THE END OF THE WOD WILL BE YOUR CASHOUT OF BURPEES. 20 WALL BALLS 20/16 20 PUSHUPS 20 V-UPS 20 THRUSTERS 95/65 Comp 115/75 20 KB SWINGS 53/35 Comp 70/53 20 BOX JUMPS 24/20 Comp […]

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October 12, 2014

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Coach Dan’s Sunday Spotlight 10.12.2014

Good Afternoon CFTP, Happy Sunday! First of all I want to thank all of you for coming out and supporting Coach Michelle and I at the Autumn Classic. It’s been so long since I have competed in a CrossFit competition that I had forgotten just how much fun it was. It’s amazing how big of […]

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