SWOD 8 EMOM @ 70% of Clean and Jerk Max 3 Squat Cleans (Drop Bar after each clean) 1 Split Jerk WOD 5 Rounds 15 Thrusters 75/55 10 Dumbbell Box Step-ups 50/35 5 Strict Press 75/55 METCON 30 sec on, 15 sec off for 8 rounds 1. Battle ropes 2. 4 Plank shoulder taps/ 4 Read more about 6.19.2017[…]
Happy Father’s Day CFTP, There are so many of you I look up to and the example you set as fathers. Thank you for being an example to your children and to me. I’ve always loved the quote by Henry Rollins in the picture above. “The iron never lies to you. You can walk outside Read more about Coach Dan’s Sunday Spotlight 6.18.2017[…]
Saturday Partner WOD 25 Minute AMRAP 100 Meter Run together 30 Thrusters 75/55 100 Meter Run Together 30 Ring Dips 100 Meter Run Together 30 Wall Balls 20/14 100 Meter Run together 30 Pushups
U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012, near Camp Lemonnier, Djibouti, Africa, when his single-engine U-28 aircraft crashed. There were four total fatalities. The 30-year-old was assigned to the 319th Special Operations Squadron, Hurlburt Field, Florida. Hall is survived by his parents, Dennis and Kliffa; girlfriend, Marianne Read more about 6.16.2017[…]
WOD first today! WOD Run 400 Meters Then: 30-20-10 Shoulder to Overhead 115/75 Pullups Then: Run 400 Meters SWOD 3 Rounds 1 Minute D-Ball Bear hug 100/70/50 1 Minute Plank 1 Minute L-Sit on parallettes or hanging from Pullup rig SPARTAN 500 Meter Sled Push (50 – 10 meter lengths) 3 plates/2 plates *Every 50 Read more about 6.15.2017[…]
SWOD 30/20 Cal Bike 400 Meter Sprint Score is total time. WOD Every other minute on the minute 6 Bar hopping burpees AMRAP Deadlifts Ascending ladder of weight 135/95 185/125 225/155 275/185 *2 Rounds at each weight* Score will be total deadlifts completed throughout the whole workout METCON Mandy Special!
SWOD 12 EMOM First 6 Minutes: 1 Clean + 1 Hang Squat clean (Starting at 65%; Increase AHAP) Last 6 Minutes: 5 Strict Pullups or Weighted pullups WOD 13 Minute AMRAP 30 Double Unders 30 Box Jumps 24/20 30 Hand Release Pushups 30 Situps 30 Cal Row 30 KB Swings 53/35 10 Ring Muscle Ups (Scale = Read more about 6.13.2017[…]
SWOD Split Jerk Warmup and then hit: 5 heavy singles w/ minimum 1 Minute rest in between each single. WOD (Repeat WOD from 8.30.2016; I couldn’t find the pic from August… Here’s one from May 2016) “Nancy” 5 Rounds 400 Meter Run 15 Overhead Squats 95/65 Comp Challenge (Try to finish Heavy Nancy in 17 Read more about 6.12.2017[…]
Good Afternoon CFTP, Sometimes it’s really nice to take a break for a while but I am happy to be back and ready to get back into the box with all of you! While I was on my trip I had a chance to go golfing a couple of times. Golfing has always intrigued me Read more about Coach Dan’s Sunday Spotlight 6.11.2017[…]
Hero WOD Friday U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan. He is survived Read more about 6.9.2017[…]