WOD 600 Meter Row 50 Box Jumps 24/20 40 Bar hopping Burpees 30 OHS 95/65 20 Handstand Pushups 10 Deadlifts 275/185 400 Meter Row Rest and setup 7-10 Minutes 8 Minute EMOM EVEN: 5 Weighted Pullups (First MOD = Strict unweighted. Second MOD= 1 band down from normal. Challenge yourself) ODD: 3 Jerks from the Read more about 12.20.2016[…]
We will be completing the metcon first and then taking a short rest. You will then go into your strength portion of the workout. The Point Test #3 2 Minutes of Thrusters 95/65 2 Minutes of C2B Pullups 90 Seconds of Thrusters 90 Seconds of C2B Pullups 60 Seconds of Thrusters 60 Seconds of C2B Read more about 12.19.2016[…]
Good Afternoon CFTP, This week was so awesome! It was so great to see all the personal records set the last 2 weeks. In total we set over 400 new records between 4 different movements. This last strength cycle has been amazing and I want to tell you why. It was a basic cycle but Read more about Coach Dan’s Sunday Spotlight 12.18.2016[…]
Saturday Partner WOD Bench Press 95/65 Double Unders Assault Bike Sled Push Mountain Climbers Rest Fight Gone Bad (Partner) Style Alternating minutes
WOD Deck of Cards Diamonds = V-Ups Hearts = Burpees Spades = Front Squats 95/65 Clubs = Ball Slams 3020 Jokers = 8 Muscle Ups or 50 Calorie Row METCON Tabata Kettle Bell Workout: 3 rounds per exercise in a row 45 sec. work and 15 sec rest 1. KB Swings 2. KB Halos 3. Alternating Read more about 12.16.2016[…]
SWOD The Point Test #2 Clean and Jerk 15 Reps There is no time limit, but the weight cannot be rested on the ground. Resting at the hang, rack, or overhead is O.K. At the ground, the athlete must touch and go. Scoring: The score is exactly the load lifted WOD 15-10-5 C2B Pullups Ring Read more about 12.15.2016[…]
U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Read more about 12.14.2016[…]
SWOD 1-Rep Max Overhead Squat WOD 11 Minute AMRAP Max effort wall balls 20/14 Every time you break complete 16 Toes 2 Bar *Toes 2 Bar count towards your total number. SPARTAN Hang from bar 1 minute (10 Burpee penalty for breaking) 50 Meter Farmer carry 70/53 20 Strict Pullups 50 Meter Farmer Carry 70/53 20 Toes Read more about 12.13.2016[…]
SWOD 1-Rep Max Deadlift WOD TWBC2 Final WOD 30 Calorie Bike 12 Deadlifts 155/105 9 Hang Power Cleans 6 Push Jerks 12 Deadlifts 185/125 9 Hang Power Cleans 6 Push Jerks 12 Deadlifts 155/105 9 Hang Power Cleans 6 Push Jerks 30 Calorie Row METCON Metcon station workout: 1 minute on, 20 seconds off for Read more about 12.12.2016[…]
Good Afternoon CFTP, First of all. Saturday was a huge day for our gym. We put on a great competition because of some very self sacrificing volunteers. We had athletes kill TWBC2 and represent CFTP very well. And we had our Powerlifting team set National Records and personal records! I don’t even know where to Read more about Coach Dan’s Sunday Spotlight 12.11.2016[…]