8.24.2017
SWOD Deadlift (Percentages taken off of working max) 3@70% 3@80% 3+@90% WOD 21-15-9 Pullups Double Dumbbell Box Step Ups 50/35 V-Ups SPARTAN Run 3 Miles Every 3 Minutes Complete 10 Burpees and 10 Jumping Air Squats
Month: August 2017
8.23.2017
WOD 3 Rounds 300 Meter Run 16 KB Swings 53/35 32 Double Unders 16 KB Shoulder to Overhead (8&8) 1 Minute Rest… Comp (70/53) Cashout will be posted on the board METCON 5 rounds for time (same weight for all movements) 20 cal row 12 Dumbbell (DB) Deadlifts (30lb./50 lb.) 9 DB Hang power cleans Read more about 8.23.2017[…]
8.22.2017
SWOD Push Press 3@70% 3@80% 3+@90% WOD 30 Snatches 75/55 Run 500 Meters (Twice around the building) 20 Snatches 135/95 Run 500 Meters 10 Snatches 185/125 SPARTAN 3 Rounds 800 Meter Run 50 Cal Bike 30 Burpees 10 Bar Muscle Ups
8.21.2017
SWOD Back Squat off of your working max 3@70% 3@80% 3+@90% WOD “The Eclipse” 13 Minute AMRAP 8 Double Dumbbell Cleans 50/35 21 Wall Balls 20/14 METCON 4 rounds 30 sec on 10 sec off 1. Battle ropes 2. KB clean and squat 3. 1 leg bench overs 4. 20 side sways (holding 10 lb./20lb. Read more about 8.21.2017[…]
Coach Dan’s Sunday Spotlight 8.20.2017
Good Afternoon CFTP, Fun week last week! There were some challenging WODs and you all met the challenge. There is one WOD in particular I’d like to touch on but I will do that in a bit. First and foremost… Let’s announce the winners of the #cftpstrong posting competition that Scoob started. Scoob was runner Read more about Coach Dan’s Sunday Spotlight 8.20.2017[…]
8.19.2017
Saturday Partner WOD 3 alternating rounds 9 min cap 50 lateral hops (over paralette) 10 calorie assault bike Rest 2 Minutes 5 aternating rounds 15 minute cap 10 Calorie Row 10 dumb bell cleans Rest 2 Minutes 400m Burpee Broad Jump Switch every 10 meters Score is total time
8.18.2017
Hero WOD “Klepto” Four rounds of: 27 Box jumps, 24″” box 20 Burpees 11 Squat cleans, 145 pounds Cashout: Banded Sprints (If time remaining)
8.17.2017
SWOD Deadlift (Percentages off of working max) 5@65% 5@75% 5+@85% WOD 12 Minute AMRAP 200 Meter Run 2 Push Jerks 225/155 3 Front Squats 225/155 4 Power Cleans 225/155 SPARTAN WOD 12 Rounds 2 Minutes 100 Meter Run Rounds 1,4,7,10 Complete AMRAP Pushups Rounds 2,5,8,11 Complete AMRAP KB Sumo deadlift High Pulls 70/53 Rounds 3,6,9,12 Read more about 8.17.2017[…]
8.16.2017
WOD A: 5 Minute AMRAP 10- Cal Row 10- Hand release pushups Rest 2 Minutes B: 5 Minute AMRAP 10 Goblet Squats 53/35 100 Meter Sprint Rest 2 Minutes C: 5 Minute AMRAP 10 D-Balls 70/50 10 Box Jumps 24/20 Cash Out: Partner Head-To-Head 3 Rounds Each 1st Athlete – Runs 300 Meters 2nd Athlete Read more about 8.16.2017[…]
8.15.2017
SWOD Push Press off of working max 5@65% 5@75% 5+@85% WOD 1-2-3-4-5-6-7-8-9-10 C2B Pullup Power Snatch 95/65 Bar Hopping Burpee Toes 2 Bar Spartan WOD 3 Rounds 800 Meter Run 5 Rope Climbs 50 Meter Sled Push