Coach Dan’s Sunday Spotlight 6.30.2013

  Picture courtesy of: Michelle Cavender Good Afternoon CFTP Members, What a great month at CrossFit The Point. We have completed “Race Month” and we are all still standing. For me this month has opened my eyes to the potential and the strength of our members. I see your accomplishments in the gym day in Read more about Coach Dan’s Sunday Spotlight 6.30.2013[…]


Partner WOD One Partner Runs 200 Meters The other Partner does the following 100 Squats 100 Pushups 100 Situps 100 kb swings 35 for everyone Do these reps between both you and your partner. Start where your partner left off after the run. One runs while the other works. You cannot chip away at this.


For time: 100 Double-unders 50 Handstand push-ups 40 Toes-to-bar 30 Shoulder to overhead with axle (160 / 100 lbs) (Regular Bar) 90 foot Walking lunge with axle (Regular Bar) in front rack (160 / 100 lbs)


WOD 40 Minute Cap For time: 100 Wall balls (20/14 lbs to a 10’ target) 100 Chest-to-bar Pull-ups 100 One-legged squats, alternating 100 One-arm dumbbell (Kettlebell) snatches, alternating (70/53 lbs)


To continue the Regionals theme. Here is WOD 2 and 3 SWOD (15 MINUTES) 3-Rep Max OHS Men’s starting weights (pounds):  135, 185, 225, 255 (Men will go up in 10 pound increments) Women’s starting weights (pounds):  85, 125, 155, 175 (Women will go up in 5 pound increments) While these were the only starting Read more about 6.25.2013[…]


CrossFit The Point Ragnar Team Van SWOD Bench Press 5-5-3-3-2-1 ( Go lighter on the early reps and then go for a one rep max) WOD 100 Air Squats 5 Sled Pushes 90/45 (There and back = 1 Sled push) 50 Jumping Lunges Run 1 Mile