Partner WODS 12 min AMcAP (c=calories) EMOM alternating partners 3 burpees 5 KB swings 53/35 Row for calories (score is total calories rowed) 3 min rest 12 min AMrAP (r=rounds) One partner works at a time 40 squats 30 situps 20 pushups 10 wall walks (score is total FULL rounds completed)


SWOD Snatch Progression 10 Sets of Power Snatch Hang Power Snatch High Hang Power snatch Increase weight each set WOD 7 OHS Run 400 Meters Row 15 Calories 5 OHS Run 200 Meters Row 10 Calories 3 OHS Run 100 Meters Row 5 Calories Rx 135/95 Comp 155/110


WOD Start and finish workout with 200 meter run 21-18-15-12-9-6-3 Kb Swings Box overs Out and Up Between each round complete 10 meters of bear crawls and 10 meters of crab walks


Coach Nate breaking in our new platform. SWOD Back Squat 5×3 50%/60%/70%/80%/90% WOD 5 Rounds 10 Meter Front Rack Lunges 115/75 5 Shoulder to Overhead 115/75 Comp 155/110 SPARTAN ENDURANCE WOD OPTION 1 Mile Run 30 Slam ball situps 30/20 1 Mile run 1000 meter row 1 Mile Run 50 Meter bear crawls


CFTP’s newest addition. Our very own lifting platform! SWOD 10 sets: Power Clean (from floor) Hang Power Clean High Hang Power Clean -Rest as needed in between sets. Increase in weight each round if possible. WOD For Time: Run 400 Meters 30 Burpee Pullup T2B Comp= C2B Pullups Post WOD Shoulder mobility with band work

8.24.2014 Coach Dan’s Sunday Spotlight

Good morning CFTP, This picture above really explains my feelings this morning and the feelings I’ve had throughout this week. As I was outside completing my second set of 200 meters of burpee broad jumps everything just clicked for me. I remembered. I remembered what CrossFit is all about for me. I remembered why I Read more about 8.24.2014 Coach Dan’s Sunday Spotlight[…]


WOD Complete 3 total rounds of: Farmer carry to the old building and back w/2 (45/25#) plates. Then Switch. Then 20 Meter lunges for both while bear hugging a (45/25#) plate. 10 2 for 1 Russian twists with plate 10 situps with plate 10 manimals with plate *Partner that is not working will hold a Read more about 8.23.2014[…]