May 24, 2015

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5.25.2015

WOD TIMES 7, 8, 9 AM ONLY With all the BBQ and fun we have on Memorial Day, it can be easy to forget why we celebrate Memorial Day. We owe our freedom to those who serve and to those who have died fighting for each and every one of us. In honor of those warriors, who […]

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May 24, 2015

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Coach Dan’s Sunday Spotlight 5.24.2015

Good afternoon CFTP, I am so proud of all of you doing the Lurong Living Summertime Challenge. I hope all is well. Don’t forget to continue to mark down your meals and also to record your workouts. Only 3 more weeks to go. Almost half way. The stricter you are the better the results! Tomorrow […]

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May 22, 2015

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5.23.2015

WOD Modification of Regionals Team Event 7 50 Calorie Row while partner holds deadlift 225/155 50 T2B While Partner hangs on pull-up bar 50 Meter Overhead Walking Lunge 45/25 (both partners complete lunges) 50 abmat sit-ups while partner holds plank Work can be split in any order, 30 minute time cap

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May 21, 2015

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5.22.2015

SWOD 3×3 Super Slow Deadlifts @ 80% WOD “Nate” 20 Min AMRAP 2 Muscle Ups (Substitute 4 Strict Pullups or 6 Kipping Pullups) 4 HSPU 8 KB Swings 70/53

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May 20, 2015

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5.21.2015

SWOD 5 Attempts to find your max of the following complex: Power Clean Squat Clean Front Squat Jerk In between each set you will complete 5 strict Pullups (Weighted if possible) WOD Summertime Challenge WOD “The Burner Sprint” 5 Rounds for Time: Complete 5 rounds of the following movements: Double Unders/Singles Burpees With a 7 Minute Time Cap […]

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May 19, 2015

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5.20.2015

SWOD Tabata Abs WOD 5 Rounds 400  Meter Run 20 KB Clean and Jerks 53/35 15 Box Jumps 24/20 20 Snatches 53/35

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May 18, 2015

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5.19.2015

SWOD Find 1 Rep Max Snatch WOD 4 Rounds 4 Deadlifts 4 Power Cleans 4 Shoulder to OH 165/115 

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May 17, 2015

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5.18.2015

SWOD Rope Climb Progression 6 Minutes Odd: Max Rope Climbs Even: 20 Supermans WOD “Fran” 21-15-9 Thrusters 95/65 Pullups

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May 17, 2015

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Coach Dan’s Sunday Spotlight 5.17.2015

Good Evening CFTP, Sorry for the late post… I was busy watching the CrossFit Regionals… I hope you all had a chance to watch the best go at it this weekend. It was awesome. If not, there will be two more weeks of regionals before the competitors for the 2015 CrossFit Games are determined. First […]

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May 15, 2015

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5.16.2015

Saturday WOD Teams of 3 #1 does first movement listed: 500 Meter Row 40 Air Squats 30 Situps 20 Pushups 10 Pullups #2 Holds 53/35 KB in front rack position #3 Holds 70/53 in front rack position Once #1 finishes the first movement then they rotate until all members are in the front rack again. […]

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