SWOD 12 Rounds Every 75 Seconds 1 Squat Clean Increase weight each round by a minimum of 5 pounds but no more than 20 pounds. You must have a successful lift to increase. If you miss you will stay at that weight or drop down to your previous successful weight until the end of the workout. Read more about 6.1.2017[…]
SWOD 10 Minute AMRAP Turkish Getups WOD 14 Minutes 400 Meter Run Then: AMRAP 8 KB Swings 53/35 8 Burpee Box Jumps 16 KB Shoulder to Overhead 53/35 METCON HIIT 4 set workout Set #1 for 3 rounds (9 minutes) 30 second D ball plank hand roll (plank position with hands on Dball, push Dball Read more about 5.31.2017[…]
SWOD 12 EMOM Even: 3 Split Jerks @ 75% of Clean and Jerk Max Odd: 3 Snatch Pulls from hang @ 90% of Snatch Max WOD 30 Deadlifts 185/125 20 Wall Balls 20/14 20 Double Unders 20 Deadlifts 225/155 20 Wall Balls 20/14 20 Double Unders 10 Deadlifts 275/185 20 Wall Balls 20/14 20 Double Unders Read more about 5.30.2017[…]
MEMORIAL DAY MURPH! Hours are 6:30, 7:45, 9 AM In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the Read more about 5.29.2017[…]
Good morning CFTP, I love this time of year. It’s getting warmer and everyone is getting out and enjoying their fitness that they have earned in the gym. I also love Memorial Day. We have so much to be grateful for and for me Memorial Day means a lot. Having been in the military and Read more about Coach Dan’s Sunday Spotlight 5.28.2017[…]
PARTNER WOD 400 Meter double KB Farmer Carry Then: 5 rounds 30 doubles 25 sit-ups 20 wall ball 15 snatch 75/55 10 Toes 2 bar Then: 14 Amrap 10/8 cal row 5 DB Thrusters The first part 1 partner will complete the first movement. Once he/she is done the second partner will complete 2 and Read more about 5.27.2017[…]
Hero WOD Friday “The Six” 6 Rounds Run 600 Meters 6 Power Cleans 175/110 6 Box Jumps 30/24 6 KB Swings 70/53 6 Bar hopping Burpees METCON HIIT Assault bike 50/50 split (Target watts for men 300w lower and 200w upper. For women 250w lower, 100 w upper) 1-2 rounds depending on speed and time Read more about 5.26.2017[…]
SWOD 1-Rep Max Snatch WOD 10-9-8-7-6-5-4-3-2-1 Med Ball Situps thrown to a target Burpees (jump to target) 100 Meter run 4 D-Ball Over the shoulder (D-balls will be placed in the middle of the room) (100/70/50/30) Your choice weight SPARTAN 50 Deadlifts 75/55 50 Meter Walking Lunge 40 Deadlifts 40 Meter Walking Lunge 30 Deadlifts Read more about 5.25.2017[…]
SWOD 6 Minute EMOM 3 Deadlifts @ 75% WOD 25 Minute AMRAP 10 Back Squats 115/75 15 KB Swings 53/35 200 Meter Run METCON 8 rounds for time 10 KB thrusters 8 pull-ups 25 DU
SWOD Find your 1-Rep Max Clean and Jerk WOD 12 Minute EMOM Minutes 0, 3, 6, 9 Pullups Minutes 1, 4, 7, 10 Box Jumps 24/20 Minutes 2, 5, 8, 11 Ring Dips SPARTAN Run 200 Meters Run 400 Meters Run 600 Meters Run 800 Meters Run 1000 Meters Rest 90 seconds in between each of Read more about 5.23.2017[…]