SWOD 5×3 Back Squats @75% WOD 200M Run 20 OHS 75/55 comp 95/65 5 Pullups  200M Run 15 OHS 95/65 comp 115/75 10 Pullups  200M Run 10 OHS 115/75 comp 135/95 15 Pullups 200M Run 5 OHS 135/95 comp 155/105 20 Pullups Comp = C2B Pullups

Coach Dan’s Sunday Spotlight 5.31.2015

Good Morning CFTP, Last day of the month. I’d say it’s been a successful one. It’s been really awesome to see all of you transform your bodies with healthy eating and hard work. Love this time of year as we are rejuvenated and getting our diets dialed in for the upcoming summer months. Even bigger Read more about Coach Dan’s Sunday Spotlight 5.31.2015[…]


SWOD 3 Position Clean (High, Hang, From Ground) 1×65% 1×75% 4x @ 80%  Go for a one rep max! WOD LURONG LIVING SUMMERTIME CHALLENGE WOD Jump and Swing This is timed workout of the following movements: 50 Kettlebell Swings 50 Box Jumps With a 10 minute time cap Athletes may partition the reps however they Read more about 5.28.2015[…]


SWOD SLEDS AND PLANKS WOD 20 Minute Time Cap 20-18-16-14-12-10-8-6-4-2 KB Snatches 53/35 2-4-6-8-10-12-14-16-18-20 Goblet Squats 53/35 *10 Meter Bear Crawl out, 10 Meter Crab Walk Back between each set


WOD Modification of Regionals Team Event 7 50 Calorie Row while partner holds deadlift 225/155 50 T2B While Partner hangs on pull-up bar 50 Meter Overhead Walking Lunge 45/25 (both partners complete lunges) 50 abmat sit-ups while partner holds plank Work can be split in any order, 30 minute time cap