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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April 13, 2014

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Coach Dan’s Sunday Spotlight 4.13.2014

Good morning CFTP, First and foremost… What an amazing weekend for our competitors! First there was Carriann placing 3rd in her age group at her Tri down in Vegas. Then our three little ladies all sat atop the podium up in Salt Lake at the Teen Gauntlet. Podium for our athletes… Just such an amazing […]

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April 12, 2014

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4.13.2014

WOD “Rubio” 3 Rounds for time – (Months of CrossFit) 36 Minute time cap (Age) 77- Double Unders (year born) 15 – KB Swings 53/35 (years married) 15 – Deadlifts 135/95 (Son’s Age) 8 – Cleans 135/95 (Daughter’s Age) 6 – Jerks 135/95 (Month of Birth) 4 – Thrusters 135/95 (Month of Passing) 200 Meter […]

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April 10, 2014

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4.11.2014

SWOD Deadlift 5-5-5-3-3-3 WOD Taylor 4 rounds for time of: Run 400 meters 5 burpee muscle-ups (Mod is 10 Burpee Chest to Bar 5 Muscle up progressions or 15 Burpee Pullups 5 muscle up progressions) If you’ve got a 20-lb. vest or body armor, wear it.

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April 9, 2014

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4.10.2014

SWOD – Or Self Improvement Thursday -you can take this time to work on anything you’d like. Maybe learn a new skill/join a new club! 3-rep max Hang Clean WOD 30-20-10 Hang Cleans 95/65 Hand release Pushups Shoulder to overhead 95/65

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April 8, 2014

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4.9.2014

Wednesday¬†WOD; Turkish Get-Up review (7 steps to the Turkish get-up) 20-30 min. WOD: 53/35 with a 20 min CAP For time of: 20 Kettlebell Snatch (one arm – R)s, 20 Kettlebell Snatch (one arm – L)s, 20 Kettlebell Swings, 20 One Arm Kettlebell Overhead Walk Lunge (Left)s, 20 One Arm Kettlebell Overhead Walk Lunge (Right)s, […]

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