SWOD 8 minutes EVEN:5 squat cleans@70% ODD: 10 hollow rocks WOD 3 rounds 10 Handstand Pushups (Rx+ = unbroken, if you come off the wall complete 5 burpees before you continue) Comp= deficit 45# plates (unbroken, if you come off the wall complete 5 burpees before you continue) 10 Front Squats 135/95 (Rx+ = unbroken, if you Read more about 9.1.2015[…]

Coach Dan’s Sunday Spotlight 8.30.2015

Good Morning! Lots to go through today. First and foremost I want to say how proud I am of our three teams that competed yesterday at CrossFit Timpanogas. It was a great event with some great programming. It was a testament of just how far all of you have come. The competition in both divisions Read more about Coach Dan’s Sunday Spotlight 8.30.2015[…]


SWOD Good mornings 5×5 WOD #FlashBackFriday of “Fear your Stairs” 12/9/2013 Buy in: 1k Row for time Then: 10 Rounds 40M Lunges 10 Wallballs 20/14 You will have two scores, Row time and WOD time


SWOD EMOM- 10 minutes Cleans Minutes 1-2 @ 50% 3-4 @ 60% 5-6 @ 70% 7-8 @ 80% 9-10 @ 90% WOD 6 ROUNDS 2 WALL WALKS 4 SQUAT CLEANS 135/95 Comp 185/125 8 RING ROWS Thursday SPARTAN OPTION 3 Rounds 800 Meter Run 10 Burpee Box Overs 24/20 40 Meter Burpee Broad Jumps


WOD 3 AMRAPs separated by a 1 minute transition period A: 10 Deadlifts Rx 155/115 Comp 185/135 100 Meter Run B: 10 Goblet Squats Rx 53/35 Comp 70/53 C: 25 Russian Swings 20 SDHP 20 Air Squats Max Calorie Row Rx 53/35 Comp 70/53

Coach Dan’s Sunday Spotlight 8.23.2015

Good Afternoon CFTP, What a week! Yesterday was amazing. It was so great to see everyone at the BBQ… More on that in a bit. I want to first talk about the amazing performances by our athletes at The CrossFit Crippler. Our two lady teams along with two of our individual men, Jeffrey Wheeler and Read more about Coach Dan’s Sunday Spotlight 8.23.2015[…]