WOD: RX 53/35 20 minute Ladder. Turkish Get-up ladder. 2-TGU 5-pull-ups 4-TGU 10-pushups 6-TGU 15-Air squats 8-TGU Restart Cindy in between Get-ups. Move up ladder until time expires, see how many steps you can complete.
SWOD Run 1 mile for time WOD 25 Minute AMRAP Ground to Overhead for weight. You choose the weight. The goal is to lift as many pounds as you can in the 25 minutes. (Ex. If I choose 100# and lift that 150 times in the 25 minutes I would get a score of 15,000#) Read more about 5.21.2013[…]
SWOD 5×5 Snatches WOD “Fight Gone Bad” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between Read more about 5.20.2013[…]
Good Afternoon CFTP Members, Last night was a blast! Love Saturday Night Beast Mode! Thank you for all of you who came and for all of those who contributed to make it a success. Every week you prove to me that I have the best members in the world. This week’s focus is going to Read more about Coach Dan’s Sunday Spotlight 5.19.2013[…]
TABATA FUN! See you all tomorrow!
HAPPY BIRTHDAY STAN JAMES! Here is your birthday WOD. SWOD Bench Press 3×10 WOD Death by Pushups! ENJOY
SWOD Pullup Progression 3 Rounds of AMRAP Strict C2B Pullups Strict Pullups Kipping Pullups WOD 21-15-9 start and finish wod with 800m run Handstand push-ups Pullups Knees to elbows
WOD: RX 53/35 4 minute AMRAP, 5 rounds, one minute rest in between rounds of… 3 KB pushup 6 Goblet Squats 9 KB Snatches Must complete complex for round to count. Only total rounds completed at the end of 4 minutes will count.
SWOD Front Rack Step Ups @ 1 Rep Max Front Squat 3×10 WOD – All done with a running clock in as fast as time possible. Partner WOD #1 Partner 1 holds front rack 155/105 Partner 2 runs 400 Meters Rotate *Penalty for every dropped bar 10 Burpees at the end of WOD #2 Partner Read more about 5.14.2013[…]
SWOD 5×5 back squat WOD Max rounds in 20 minutes 5x Power cleans (115#/75#) 10x Pistols 15x Double unders