December 7, 2016

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12.8.2016

SWOD 1-Rep Max Push Press WOD 12 Minute EMOM (Every Minute on the Minute) 5 C2B Pullups 1 complex: Deadlift Hang Power Clean Hang Power Clean Jerk 205/140 Comp = 225/155 SPARTAN 200 Meter Farmer Carry 70/53 1000 Meter Row 1 Mile Bike EMOM complete 3 Burpees

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December 6, 2016

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12.7.2016

SWOD Max Distance Broadjump WOD 3 Rounds 22-KB Rack Squats (11&11) 7-Toes 2 Bar 16-KB Presses (8&8) 7-Toes 2 Bar 10-KB single arm Thrusters (5&5) 7-Toes 2 Bar RX:53/35 Comp:70/53 Metcon workout: 10 rounds, time cap 25 minutes 100 DU 10 push-ups 10 box jumps 10 V-ups 10 mountain climbers 10 walking lunges Cash-out: EMOM […]

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December 5, 2016

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12.6.2016

In preparation for the upcoming CrossFit Open we will be building up our work capacity. In order to build it up we need a fitness baseline. We will be doing a few tests over the next couple of weeks to establish a baseline and to have a place to start. CFTP Test #1 6 Minute […]

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December 4, 2016

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12.5.2016

SWOD 1-Rep Max Back Squat WOD 8 Minute AMRAP 1 Strict Pullup 1 Strict HSPU 1 Clean and Jerk 135/95 Add 1 rep to each round. METCON Metcon partner workout: 1 minute on, 15 seconds off for 3 rounds, 1 minute rest between rounds Partner 1                                                        Partner 2 High Knees (To partners hands)                Wall sit […]

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December 4, 2016

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Coach Dan’s Sunday Spotlight 12.4.2016

Good Evening CFTP, This upcoming week is the start of our two weeks of maxing. I love max weeks. The past two months we have been working hard on working up our base and gaining the strength. 1 rep maxes are a great indicator of your progress as an athlete. It is a way to […]

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December 2, 2016

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12.3.2016

PARTNER WOD Each do 5 Rounds 1 Min max wall balls 1 Minute max Russian Twists 20/14 1 Minute max HSPU

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December 1, 2016

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12.1.2016

HERO WOD FRIDAY U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, assigned to the 2nd Engineer Battalion, 176th Engineer Brigade, based out of White Sands Missile Range, New Mexico, died in Kandahar, Afghanistan, on February 8, 2011, from wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived […]

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November 30, 2016

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12.1.2016

SWOD Muscle Up/Pullup Skill work WOD Buy-in 2 Minute Assault Bike for Calories 1 Minute Rest 2 Minute Row for Calories 1 Minute Rest Then: 10 Minute AMRAP 6 Plyo Pushups 6 Air Squats 1 Bar Muscle Up** 1 Ring Muscle Up*** *Each round add 6 to the pushups and air squats and add 1 […]

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November 29, 2016

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11.30.2016

SWOD Skill Work… Or maybe a Cashout? You’ll have to come to find out! 😉 WOD 10 Snatches 95/65 10 Double Unders 10 KB Swings 53/35 8 Snatches 115/75 20 Double Unders 10 KB Swings 53/35 6 Snatches 135/95 30 Double Unders 10 KB Swings 53/35 4 Snatches 155/105 40 Double Unders 10 KB Swings […]

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November 28, 2016

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11.29.2016

SWOD Snatch Balance 5@75% 3@85% 1+@95% WOD 21-15-9 Box Jumps 24/20 Toes 2 Bar 15-12-9 Shoulder to Overhead 135/95 Wall Balls 20/14 Comp= 50/30 (Slam Ball) 9-6-3 Hang Squat Cleans 185/125 Ring Dips SPARTAN WOD 2000 Meter Row 200 Double Unders 20 Burpees 20 Bar Muscle Ups 5 Peg Board Ascents or 10 Rope Climbs

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