4.1.2014

SWOD Bench Press 5×5 WOD 12 Minute Ladder Pullup Ring Pushup Deadlift 225/155 Round 1 complete 1 rep of each exercise Round 2 complete 2 reps of each exercise Go until the end of the 12 minutes and get through as much of the ladder as possible/

Coach Dan’s Sunday Spotlight 3.30.2014

Good Morning CFTP, Final week of The Open… Only two more days to get your final WOD in. Just a little follow up from last week’s post. I hope you all have done some soul searching and some realizations about what your weaknesses and strengths are. Not only that but have written these down. After Read more about Coach Dan’s Sunday Spotlight 3.30.2014[…]

3.28.2014

WORKOUT 14.5 MEN – includes Masters Men up to 54 years old 21-18-15-12-9-6-3 reps for time of: 95-lb. thrusters Burpees WOMEN – includes Masters Women up to 54 years old 21-18-15-12-9-6-3 reps for time of: 65-lb. thrusters Burpees MASTERS MEN – includes Masters Men 55+ 21-18-15-12-9-6-3 reps for time of: 65-lb. thrusters Burpees MASTERS WOMEN – includes Masters Women 55+ Read more about 3.28.2014[…]

3.26.2014

KB WEDNESDAY WOD – 30 minutes (get as far up the ladder as possible) Ascending Ladder of: KB COMPLEX 1 Russian Swing 1 Clean 1 Front rack Squat 1 Press 1 Front Rack Squat 1 Snatch 1 Reverse Lunge If KB is put down in middle of complex complete a 200 meter run.

3.23.2014 Coach Dan’s Sunday Spotlight

The last few seconds of 14.4. Thanks again for the push everyone! Love WODing with my peeps! Good Morning CFTP, First of all, I have to start with some sad news… Before I could tally up the scores for the team nutrition challenge the sticker boards were discarded… I was going to guess but it Read more about 3.23.2014 Coach Dan’s Sunday Spotlight[…]

3.20.2014

WORKOUT 14.4 MEN – includes Masters Men up to 54 years old Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20 lb. to 10-foot target 30 cleans, 135 lb. 20 muscle-ups WOMEN – includes Masters Women up to 54 years old Complete as many rounds and repetitions Read more about 3.20.2014[…]