4.18.2016

SWOD (From Girls Gone Rx Comp) 10 Minutes to establish 1-rep Max 1 Clean 1 Hang Clean WOD 20 Minute AMRAP 1200 M Run 30 Power Cleans 115/75 30 Thrusters 115/75 30 Bar Hopping Burpees 30 KB Swings 53/35 AMRAP Muscle Ups

Coach Dan’s Sunday Spotlight 4.17.2016

Good Morning CFTP, I have a couple of announcements that I’d like to start with. First of all we have exciting news. We are starting a 10:30 AM Bootcamp (metcon) WOD on Monday, Wednesday, and Friday starting May 2nd. This hour will be a no barbell more cardio based workout. The workouts will be a Read more about Coach Dan’s Sunday Spotlight 4.17.2016[…]

4.16.2016

SATURDAY PARTNER WOD 1. Burpees 2. Kb Swings 3. Mountain Climbers 4. Goblet Squats 5. OH Situps 6. Box Jumps 7. Supermans 8. OH Walking Lunges 9. Deadlifts 10. Hang Squat Cleans Come tomorrow to learn the details!

4.15.2016

SWOD 15 MINUTE EMOM FRONT SQUAT LADDER FROM THE GROUND 5 FRONT SQUATS WEIGHTS GO UP EVERY 3 MINUTES IN THIS ORDER: 95/65; 115/75; 135/85; 155/95; 185/115 (COMP= START AT 135/85) WOD DEATH BY PULLUPS

4.14.2016

SWOD 1-rep Max Snatch WOD 3 Rounds 20 Pistols 15 T2B 10 Plate Burpees 25# SPARTAN WOD 10 Rounds 50 Meter Bear Crawl 50 Meter Lunges 30 Mountain Climbers 30 Meter Sled Push 135/90 5 Bar Muscle Ups or 10 Pullups

4.13.2016

Right after Dean Evans just finished his 2016 CrossFit Open SWOD 5×3 Deficit Deadlifts 75% WOD Annie-Davidsdaughter 50-40-30-20-10 Double Unders Situps Single Arm Russian KB Swings (53/35) 1 Rope Climb in between rounds