1.31.2014

SWOD 3×5 Back Squats @ 75% WOD Happy Birthday Kristen Gerth! Here is your WOD! “DECK OF CARDS” Hearts = Power Cleans 95/65 Diamonds = Situps Spades = Box Jumps 24/20 Clubs = 10 M Sprints Jokers = 3 Rope Climbs

1.29.2014

Review the KB snatch SWOD RX (53/35) Snatch challenge! 5 minutes to complete 100 KB snatches. WOD: (53/35) KB complex ladder. 1-KB push-up/KB sumo-deadlift high-pull/KB swing 10 meter rack lunges 2-KB push-up/KB sumo-deadlift high-pull/KB swings 10 meter rack lunges 3-KB push-up/KB sumo-deadlift high-pull/KB swings And so on…. 25 minutes to climb the ladder. See what Read more about 1.29.2014[…]

1.29.2014

Review the KB snatch SWOD RX (53/35) Snatch challenge! 5 minutes to complete 100 KB snatches. WOD: (53/35) KB complex ladder. 1-KB push-up/KB sumo-deadlift high-pull/KB swing 10 meter rack lunges 2-KB push-up/KB sumo-deadlift high-pull/KB swings 10 meter rack lunges 3-KB push-up/KB sumo-deadlift high-pull/KB swings And so on…. 25 minutes to climb the ladder. See what Read more about 1.29.2014[…]

1.27.2014

SWOD (Trainer’s note: Use Kelly Starrett’s explanation to teach the box squat. https://www.youtube.com/watch?v=kxBM9vSjRXE) Box Squats (First time doing this. For the first set go light to get a good feel. If you begin to feel comfortable slowly add weight.) 3×5 Dan’s Birthday WOD 30 Minute cap 30 HSPU 30 Pullups 30 Hang Squat snatch 95/65 Read more about 1.27.2014[…]

Coach Dan’s Sunday Spotlight 1.26.014

Good Afternoon CFTP (Still morning here. ;)) I have missed you guys this past week but am super proud of how you all have come together and done so well on this challenge we have put together. You all are doing amazing. I love watching the constant posts and questions you have for one another. Read more about Coach Dan’s Sunday Spotlight 1.26.014[…]

1.23.2014

SWOD Back Squat 2×5 @ 60% +5# Then Back Squat 3×3 w/a 3 second pause at the bottom with the same weight. WOD 10 Rounds 1 Muscle Up (Substitute 3 C2B Pullups) 3 Ring Dips 3 HSPU