6.30.2018
Team Hero WOD “Glen” 60 clean and jerks (135/95) broken up however 1 mike run (broken 100 m sprints) 10 rope climbs broken up however 1 mile run (same as above) 50 synchro burpees. (Chest must touch ground together.)
Month: June 2018
6.29.2018
WOD 10-8-6-4-2 Squat Cleans Men’s= 95/135/185/205/225 Women’s= 65/95/125/135/155 Hand Release Pushups Then: 10-8-6-4-2 Deadlifts Men’s= 225/275/315/365/405 Women’s= 155/185/215/245/275 Ring Dips
6.28.2018
Partner Vs WOD 2 Rounds Each Station 75 Seconds on 75 seconds off One Partner will go while the other rests. Each partner will get 2 rounds on each station. Rest and transition 75 seconds between stations Station 1 Bar facing Burpees Station 2 D-Balls over the shoulder 70/50 Station 3 Hang Power/Muscle Snatches 75/55 Read more about 6.28.2018[…]
6.27.2018
WOD 300 Meter Run 100 DU 25 KB Swings 53/35 30 Wall Balls 20/14 35 Situps 30 Wall Balls 25 KB Swings 100 DU 300 Meter Run
6.26.2018
SWOD 4 Complexes 4 Strict presses + 3 Push presses + 2 split jerks *1 sec pause at the top of every rep AHAP WOD “Kiazen” 1000m row right into, 5-4-3-2-1 of: Power clean (185/125) Lateral burpee over bar *7 minute recovery and repeat *Two Scores; Round 1 and Round 2 Spartan Option 5 Rounds Read more about 6.26.2018[…]
6.25.2018
SWOD 2 sets: (5 minute recovery btw sets) 10 Back squats *pick a number and go off of feel WOD 3 Rounds 20 C2B Pullups 20 Back Squats 115/75 300 Meter Run Rest 2 Minutes
Coach Dan’s Sunday Spotlight 6.24.2018
Good Afternoon CFTP, I want to make the official announcement… CFTP will be doing the “Salute The Point” Referral Challenge once again! What is Salute The Point? Salute The Point is a yearly promotion that is ran every year during the month of July. Many of you know what Salute The Point is because you Read more about Coach Dan’s Sunday Spotlight 6.24.2018[…]
6.23.2018
WOD Team Linda 500m Run -then- 10-9-8-7-6-5-4-3-2-1 Deadlift 295/220 Bench 195/135 Squat Clean 145/105 -then- 2 miles on assault bike Teams of 2 break up the work as needed. Anytime hands come off the bar its 25 double under penalty.
6.22.2018
Partner WOD 25 Minute AMRAP 10 Handstand Pushups 8 Front Squats 155/105 6 Muscle Ups 4 Rope Climbs Pacing Movement Run 200 meters
6.21.2018
SWOD Every 90 seconds for 12 minutes: High Hang Snatch x 2 reps @ 65-75% or your 1RM Snatch *Pause for 2 seconds in the receiving position and ensure good weight distribution before standing with the weight. *Goal is perfect reps. WOD 3 Rounds 1 Minute on 30 second transition between stations Wall Balls 20/14 Read more about 6.21.2018[…]