Happy New Year’s Eve! Partner WOD (Chipper style) 750 Meter Row (Log Bear hug) 100 Ball Slams Russian twists 30/20 (Plank) 100/80 Calorie Bike (Dead hang on pullup bar) 200 Meter Sled Push (Plate overhead) 100 Situps (Wall Squat) 50 Burpees (In unison) You can bounce around with your partner to any of these movements… The only catch is one Read more about 12.31.2016[…]
WOD 10 Minute Cap “Flight Simulator” 10-20-30-40-50-40-30-20-10 Unbroken sets of Double Unders (If you mess up you must start that set from the start) Rest then SWOD SWOD 6 Minute EMOM 1 Complex Power Snatch Hang Squat Snatch Overhead Squat Rest 2 Minutes 6 Minute EMOM 1 Complex Power Clean Hang Squat Clean Front Squat Read more about 12.30.2016[…]
WOD 20 Minute Cap 1-2-3-4-5 Ring Muscle Ups 25-20-15-10-5 Handstand Pushups 2-4-6-8-10 Strict Pullups *Round 1 = 1 RMU, 25 HSPU, 2 Strict Pullups Rest and then complete SWOD SWOD 10 Minute EMOM Even: 10 Meter Handstand Walks Odd: 5-10 Weighted Ring Dips (If weighted do 5) SPARTAN 3 Minutes 100 Meter Row Max Burpees Read more about 12.29.2016[…]
WOD A:B:C:D (2 Minutes on, 1 Minute off) A: Wall Balls 20/14 B: KB Complex 1-Russian Swing + 1 American Swing = 1 Rep C: D-Ball Complex 1 D-Ball Clean + 1 Front Squat over shoulder = 1 Rep D: Barbell Complex 1-Deadlift + 1-Hang Clean = 1 Rep Start on “A” and move your Read more about 12.28.2016[…]
WOD 20 Pullups 50 Air Squats 20 Pullups 30 Front Squats 155/105 20 Pullups 10 Back Squats 225/155 Bar will be taken from the ground. Rest and Then: 3 Rounds 5 Back Squats @ 75% off of rack Immediately following each set complete 2 explosion box jumps 30/24 and 10 meter sled push 270/180 SPARTAN Read more about 12.27.2016[…]
Good evening CFTP, Merry Christmas! I’m doing this from my phone; so it won’t be super long. I just wanted to express my thanks to all of you. I am grateful for the opportunity I have to know you. I sincerely love that I am able to know so many great people. You all make Read more about Coach Dan’s Sunday Spotlight 12.25.2016[…]
MERRY CHRISTMAS!!! Hours today: Regular morning hours until noon. No evening class times. WOD 3 Rounds 1 Minute on each station with a 15 second transition KB Swings 53/35 KB Pushups Hang Power Cleans 115/75 Bar Hopping Burpees Barbell Rollouts Double Unders METCON Metcon station workout: 1 minute on, 20 seconds off for 3 rounds, Read more about 12.26.2016[…]
WOD (Repeat from last year) “12 Days of Christmas” (Done like the song) 1 – Muscle Up (Modified- 3 Chest to bar Pullups) 2 – HSPU 3 – Squat Cleans 155/105 4 – Burpees 5 – Box Jumps 24/20 6 – Pullups 7 – Wall balls 20/14 8 – Situps 9 – Toes to bar Read more about 12.23.2016[…]
WOD 15 Minute CAP 15-12-9-6-3 Hang Power Snatches 95/65 Hand Release Pushups 1 Rope Climb after each round 5 Minute Rest after cap Then: SWOD 6 Rounds First 3 Rounds: 3 Full Snatches (Squat Snatch) @ 80% Last 3 Rounds 5 Deadlifts @ 80% Immediately following each set complete a max unbroken set of Bar Read more about 12.22.2016[…]
WOD 10 Minute AMRAP 10 KB Swings 53/35 10 Wall balls 20/14 10 V-Ups 3 Minute Rest 10 Minute AMRAP 25 Double Unders 1 Complex of Clean+Front Squat @ 80% of Clean max METCON Metcon workout: Time challenge, beat your time 10 Rounds 10 burpees 10 squat jumps 10 push-ups 10 sit-ups 10 pull ups Read more about 12.21.2016[…]