SWOD 3×5 Snatch Balance @ 60-70% of OHS Max 3×3 Snatch Pulls @ 100% Snatch Max WOD 5 Rounds 10 Pullups 10 Push Presses 95/65 Cashout 2 Rounds 15/10 Cal Bike 10 Meter DB Front Rack Lunges 50/35 Rest 1 Minute SPARTAN “Triple 3” 3,000 Meter Row 300 Double Unders 3 Mile Run
SWOD 8 EMOM 3 Front Squats @ 75% WOD (BOTV Chipper Individually modified) 25 Minute Cap 100 Double Unders 80 Wall Balls 20/14 60 Box Overs 24/20 40 Deadlifts 30 Toes 2 Bar 20 Bar Facing Burpees 5 Rope Climbs Deadlift weight Tier 3 275/185 Tier 2 225/155 Tier 1 135/95 METCON Relive Metcon Halloween Read more about 10.30.2017[…]
Good Afternoon CFTP, What an incredible experience yesterday and throughout the Lockdown/Battle of The Valley. I seriously loved watching all of you throughout The Lockdown. There were so many victories and so many limits pushed and so much fear overcome. I saw sides of you that I have never seen. I saw you all push Read more about Coach Dan’s Sunday Spotlight 10.29.2017[…]
WOD Deck of Cards Hearts = Bar facing burpees Diamonds = Toes 2 Bar Spades = Front Squats 95/65 Clubs = Walking Lunges Jokers = 3 Rope Climbs Cashout 3 Rounds 30 Second Assault Bike 30 Second rest METCON Tabata 20 sec on, 10 sec off 1 minute rest between rounds, rotate between exercises each Read more about 10.27.2017[…]
SWOD 1-Rep Max Split Jerk WOD “Isabel” 30 Snatches 135/95 FOR TIME SPARTAN 10 Rounds 300 Meter Run 50 Meter Sled Push 135/90
SWOD Tabata Knees 2 90 WOD 3 Rounds 21 KB Swings 53/35 15 HSPU 9 Squat Cleans 135/95 300 Meter Run METCON 7 minutes for each group of exercises, 2 rounds (42 minute workout) Assault Bike 2 minutes easy pace 2 minutes at push pace 30 sec at easy pace 1 minute at push pace Read more about 10.25.2017[…]
SWOD 3×5 Weighted Pullups 3×5 Weighted Dips WOD 3 Rounds 90 seconds on 30 second transition Station 1: 15/10 Cal Row then AMRAP Double Unders Station 2: 15/10 Cal Bike then AMRAP Double Unders Station 3: 15 Shoulder to Overhead 95/65 then AMRAP Double Unders *Score is total Double Unders SPARTAN Run 1 Mile 50 Read more about 10.24.2017[…]
SWOD 4×3 Overhead Squat @ 70% Superset with 30 second KB/DB waiter walks each arm WOD 50-40-30 Air Squats 30-20-10 Bodyweight Deadlifts Or Scale down to 70% of your max *Run 200 meters after each round* METCON 2 rounds per set at 45 sec on, 10 sec off, 1 min rest between sets Set One: Read more about 10.23.2017[…]
Good Afternoon CFTP! First of all, thank you Coach LaDee for taking the lead on the OUR Rescue Fundraiser. It was great to see everyone’s reps going towards such a great foundation as Operation Underground Railroad. Yesterday, Emily and myself had a chance to go out to Wyoming to help move cattle with the Aimones. Read more about Coach Dan’s Sunday Spotlight 10.22.2017[…]
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 Miah Read more about 10.20.2017[…]