October 1, 2014

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10.2.2014

SWOD DEADLIFT 3X3 @ 85% 5 STRICT T2B BETWEEN SETS WOD “TOUGH CINDY” 15 MIN AMRAP 5 C2B 10 PLYO PUSHUPS 15 JUMPING SQUATS

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September 30, 2014

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10.1.2014

SWOD -Movement Review: Turkish Get-ups WOD 3 rounds for time of: 5 Turkish get-ups, Right arm 10 KB Swings (American) 15 Goblet Squats 10 KB Swings (American) 5 Turkish get-ups, Left arm 30 minute time cap

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September 29, 2014

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9.30.2014

SWOD 3X10 BACK SQUAT @ 72.5% REST :60 BETWEEN SETS WOD 100 OHS 95/65 EVERY ODD MINUTE OTM RUN 200 M or 200 MTER ROW DEPENDING ON WEATHER Lurong Living WOD Peranormal Progressive AMRAP: This couplet of Thrusters and Double/Single Unders will be in 3 minute blocks of 2 rounds per block. If you complete […]

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September 28, 2014

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9.29.2014

SWOD CLEAN & JERK MAX WOD 3 ROUNDS 10 DEADLIFTS 225/155 20 WALLBALLS 20/14

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September 28, 2014

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Coach Dan’s Sunday Spotlight 9.28.2014

Good Morning CFTP, First of all congratulations to those doing the Paleo Challenge. Two weeks down and according to the diet stats on the challenge you all are doing awesome! I have heard such amazing results already and I can’t wait to see the difference this lifestyle change has in your life. It is so […]

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September 26, 2014

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9.27.2014

WOD 1 50 Double Unders 40 KB Swings 53/35 30 Air Squats 20 Power Hang Snatches 65/45 10 Pushups WOD 2 50 Walking Lunges 400 M Run 30 Box Jumps 20 Burpees 10 HSPU Partner 1 will begin on WOD 1, Partner 2 will begin on WOD 2. Once both partners complete WOD, they will […]

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September 25, 2014

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9.26.2014

SWOD 2X3 FRONT SQUAT @80% 3 SEC. HOLD IN BOTTOM OF SQUAT 2X2 FRONT SQUAT @85% 3 SEC HOLD IN BOTTOM WOD 15 HANG CLEANS 135/95 12 RING DIPS 9 HANG CLEANS 12 RING DIPS 15 HANG CLEANS

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September 24, 2014

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9.25.2014

SWOD 3X3 CLEAN PULL @ 95% 5 STRICT PULLUPS BETWEEN SETS WOD FILTHY 50 50 BOX JUMPS 50 JUMPING PULLUPS 50 KBS 35/26 50 WALKING LUNGES 50 K2E 50 PUSH PRESS 45# 50 BACK EXT. 50 WALLBALLS 20/14 50 BURPEES 50 DU’S

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September 23, 2014

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9.24.2014

SWOD -TABATA Abs -Movement Review: Double KB Swing/Clean/Squats WOD Partner WOD Alternating minutes Double KB complex Face off: 2 minutes of work/2 minutes of rest Partner #1 completes AMCAP on Minutes: (0,4,8,12,16) 1 Double KB Swing 1 Double KB Clean 1 Double KB Squat/Press Partner #2 then completes AMCAP on ODD Minutes: (2,6,10,14,18) 1 Double […]

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September 22, 2014

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9.23.2014

SWOD 2 MIN MAX STRICT HSPU 2 MIN REST 2 MIN MAX SHOULDER TOUCHES WOD 150 DU 50 T2B 120 DU 40 T2B 90 DU 30 T2B 60 DU 20 T2B 30 DU 10 T2B Spartan WOD option Run 400 meters 5 rope climbs Run 800 meters 4 rope climbs Run 1 mile 3 rope […]

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