March 30, 2015

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3.31.2015

SWOD 3×10 Push Press warmup at 50% Push Press 1 rep max 4×4 (2 Strict Press 2 Push Press) @ 85% Strict Press Max WOD 4 Min AMRAP 4 Shoulder 2 OverHead 155/105 24 Double Unders Rest 2 Minutes 4 Min AMRAP S2OH 135/95 24 Double Unders Rest 2 Minutes 4 Minute AMRAP 4 S2OH […]

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March 29, 2015

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3.30.2015

Pics above from June 2, 2014 SWOD Snatch Balance W/3 second hold at the bottom 10×2 Start out with just the bar. Increase the weight as you feel comfortable. WOD “Helen” 3 Rounds 400 meter run 21 KB Swings 53/35 12 Pull-ups

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March 29, 2015

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Coach Dan’s Sunday Spotlight 3.29.2015

Good Morning CFTP, The open is coming to an end. Be sure to enter your final 15.5 score before tomorrow’s deadline. It has been a great open season and as a coach I couldn’t be more proud of the progress you all have made. It’s been awesome to see you all give 100 percent for […]

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March 25, 2015

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3.26.2015

SWOD EMOM 10 min EVEN: 45 Second handstand hold ODD:10 T2B WOD 30-20-10 hang cleans 115/75 comp 135/95 hand release pushups Burpee Box jumps (hehehe)24/20 comp 30/24

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March 24, 2015

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3.25.2015

SWOD FS 5×2 @75% bottom bounce WOD EMOM 5 min 1 KB pushup 1 KB SDHP 1 KB swing 1 Goblet squat 1 KB pushup (must be done unbroken) 2 min rest 15 min AMRAP 5 SDHP 10 Russian twists 15 KB shoulder to OverHead 20 walking lunges

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March 23, 2015

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3.24.2015

Come in and get warmed up and start setting up your area… It should look something like the above picture… Let’s not get crazy and steal all the tens! You don’t need all the 10s! WOD With a running clock, every minute perform 1 lift and add 10 lb. Start with an empty barbell and […]

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March 22, 2015

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3.23.2015

SWOD 10 min Even: 3 Back Squats @90% Odd: 9 burpees WOD 16 min AMRAP 5 Muscle Ups (Comp challenge =Do as many strict as possible) (Substitute with 5 transitions and 20 meter crab walk) 10 Ring Dips (Comp= strict) (Substitute with 10 box dips) 15 pullups (Comp = strict)

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March 22, 2015

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Coach Dan’s Sunday Spotlight 3.22.2015

Good Afternoon CFTP, Another great week at The Point. This Open season has been awesome for me as a coach. I love being able to watch you all accomplish amazing feats. During week 3 when muscle ups were announced I know many of you were super disappointed because you had never done one before. For […]

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March 20, 2015

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3.21.2015

WODs are 8 and 9 AM with CrossFit Kids at 10 AM. Don’t forget about our in house 15.4 throw down at 5 PM tomorrow night! It’s gonna be intense! Partner wod 60 push-ups 50 “Bar over” wall balls 20/14 40 burpee box jumps 20″ 100 walking lunges each partner 40 burpee box jumps 50 […]

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March 19, 2015

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3.20.2015

WORKOUT 15.4 Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans Etc., adding 3 reps to the handstand push-up […]

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