Lockdown Week 1 WOD Announcement

LOCKDOWN RULES Every Wednesday night the WOD for the week will be announced. You and your partner must complete the WOD before closing time Tuesday night. WOD Completion Requirements The WOD must be completed together with your partner. You must have a judge. Scores will be completed and recorded. I will enter all the scores Read more about Lockdown Week 1 WOD Announcement[…]

9.1.2016

THIS IS NOT THE LOCKDOWN WOD FOR WEEK 1! This is Thursday’s WOD. If you haven’t signed up for lockdown do it now! Week 1 WOD announcement coming very soon! WOD 10 Snatches 95/65 7 Pullups 5 Snatches 135/95 7 Pullups 3 Snatches 165/115 7 Pullups 10 Cleans 185/125 7 Pullups 5 Cleans 205/145 7 Read more about 9.1.2016[…]

8.31.2016

WOD 10 Minute AMRAP 10 KB Swings (70/53) 30 Double Unders 100 Meter Sprint Cashout “Warrior Warmup” 40 Toes to Bar 30 Pullups 20 Chest to bar Pullups 10 Strict Pullups 5 Ring Muscle Ups

8.30.2016

SWOD AHAP (As Heavy As Possible) of the following complex Power Snatch Hang Squat Snatch Overhead Squat (Increase weight as possible) WOD “Nancy” 5 Rounds 400 Meter Run 15 Overhead Squats 95/65 SPARTAN WOD 5 Rounds 800 Meter Run 20 Calorie Bike 20 Calorie Row

Coach Dan’s Sunday Spotlight 8.28.2016

Good Afternoon CFTP, First off… If you haven’t heard, we have switched up the divisions for the Lockdown that starts this Wednesday! I have created three divisions Tier 1 This division is for all newbies who have been doing CrossFit for less than 6 months. My goal with this division is to get all of Read more about Coach Dan’s Sunday Spotlight 8.28.2016[…]

8.27.2016

Saturday Partner WOD 5 Rounds each 2 Wall Walks 20 Cherry Pickers 20 Wall Ball Situps While one is completing the round, the other hangs from the bar. Every time you come off the bar before the round is complete, both partners get to do 3 burpees before the next round starts. Creativity is encouraged!

8.26.2016

HERO WOD FRIDAY This will be the last Hero WOD for the next 4 weeks since we will begin programming in the Lockdown WODs on Fridays starting next week. U.S. Army Staff Sgt. Patrick Kutschbach, of McKees Rocks, Pennsylvania, died Nov. 10, 2007, in Bagram, Afghanistan, from injuries sustained when his vehicle was hit by Read more about 8.26.2016[…]

8.25.2016

Pete at last year’s Lockdown. Sign your team up ASAP! PC Steve Arnoldus SWOD 5×3 Pause Squat Cleans @ 80% Then @ Same weight 5×1 Clean & Jerk WOD 800 Meter Run 30 Bar Facing Burpees 400 Meter Burden Carry (20/14 Med Ball) 20 C2B Pullups 400 Meter Burden Carry (20/14 Med Ball) 10 Deadlifts Read more about 8.25.2016[…]

8.24.2016

Dear procrastinators… This doesn’t happen everyday but you just caught a break. I am giving everyone one week from today to sign up for Lockdown 2016! The first WOD will be announced next Wednesday night. Get signed up. You have no excuses now. Find a partner and get signed up. WOD 3 Rounds: 30 KB Read more about 8.24.2016[…]