Coach Dave’s WOD Check the Facebook Group Page for details.
SWOD Overhead complex: 2 sets: (5 minute recovery btw) 6 Push jerk *1 sec pause at the top of every rep *go off of feel WOD 4 Rounds for time: 15 Clean and jerks (115/75) *1 sec pause at the top of each rep 400m run Spartan WOD “Triple 3” 3000 Meter Row 300 Double Read more about 7.17.2018[…]
SWOD Back squat: 10 @ 60% 8 @ 65% 6 @ 70% 10 @ 65% 8 @ 70% 6 @ 75% WOD 40/28 Cal assault bike 40 Pull ups *BLACK OUT PACE Cashout Trainer’s choice!
Good Morning CFTP, It has been so awesome reading everyone’s whys! Seriously incredible! Thank you for sharing your whys on social media and for letting us get to know you better. Today, I wanted to spotlight your whys. Take a look at what some of your peeps posted about why they CrossFit. I seriously got Read more about Coach Dan’s Sunday Spotlight 7.15.2018[…]
WOD 12 min Tabata abs Then each person will complete 10-9-8-7-6-5-4-3-2-1 DB clean 50/35 20 M farmer carry in between each set. Partner one planks while Partner two does first set of 10 DB Cleans and farmer carry, then switch all the way down to 1.
BACKGROUND CrossFit has a tradition of honoring fallen heroes who have died while saving others. This workout will be done to honor retired Thai Navy SEAL and Petty Officer First Class Saman Kunan. Khun Saman died while diving through a flooded cave (Tham Luang) supplying air tanks to a group of 12 young students and Read more about 7.13.2018[…]
SWOD Power Clean 20 minutes to build to a 1 Rep Max *no more than 2 fails WOD 5-4-3-2-1 Power clean (205/145) Bar facing burpees 2 minutes rest 1 Round 30/20 Cal assault bike 30 Pull ups 2 minutes rest 5-4-3-2-1 Power clean (205/145) Bar facing burpees SPARTAN WOD 2000 Meter Row 50 Meter Sled Read more about 7.12.2018[…]
SWOD 3 sets: (exactly 60 sec recovery btw sets) 20 DB walking lunges (20’s/35’s at your sides) 10 DB Stationary lunges (right) 10 DB Stationary lunges (left) 20 BW jumping lunges *for the stationary lunges keep your feet in the lunge position. Touch back knee to the floor then lock out the front leg, keep Read more about 7.11.2018[…]
SWOD Overhead complex: 2 sets: (5 minute recovery btw) 10 Push jerk *1 sec pause at the top of every rep *go off of feel WOD “Neo” For time: 15 Clean and jerks (155/105) *1 sec pause at the top of each rep 20 Burpees 400m run *7 minute recovery and repeat. *this workout is Read more about 7.10.2018[…]
SWOD Snatch: (1 minute recovery btw EMOMs) EMOM for 5 minutes: 3 Touch and go squat snatches *go off of feel EMOM for 5 minutes: 2 Touch and go squat snatches *increase weight EMOM for 5 minutes: 1 Squat snatch *increase weight WOD 200 Meter Run 20 Pull-ups 20 Wall Balls 20/14 300 Meter Run Read more about 7.9.2018[…]