8.31.2018

Partner WOD 8 Minute AMRAP 30 Double Unders 10/7 Cal Bike *Alternating rounds Rest 1 Minute 8 Minute AMRAP 5 Rounds each: 100 Meter sprint Then: AMRAP D-Balls over shoulder 70/50 Rest 1 Minute 8 Minute AMRAP 10 Box Jumps 24/20 10 Ring Dips *Alternating Rounds

8.29.2018

WOD 300 Meter Run 20 Deadlifts 225/155 2 Minute Rest 300 Meter Run 20 Back Squats 185/125 2 Minute Rest 300 Meter Run 20 Front Squats 135/95 2 Minute Rest 300 Meter Run 20 Overhead Squats 115/75 *5 Bar Facing Burpee penalty for every broken set.

Coach Dan’s Sunday Spotlight 8.26.2018

Good afternoon CFTP, Today we have a special guest writer, Coach LaDee Dangerfield. Before I hand over the time to her, I want to make a couple quick announcements. Lockdown Lockdown sign ups have begun and the first WOD announcement will be a week from Thursday! Get your partner… Still looking? Let me or one Read more about Coach Dan’s Sunday Spotlight 8.26.2018[…]

8.25.2018

WOD Teams of 2. 30 total rounds. Partners complete 1 round and switch. 3 cleans 135/95 6 push ups 9 box jumps *Every three minutes both run 100 m. Then continue where you left off.

8.24.2018

Partner WOD 100 Wall Balls 20/14 15 Deadlifts 315/215 300 Meter Run 75 Wall Balls 20/14 30 Deadlifts 275/185 300 Meter Run 50 Wall Balls 20/14 45 Deadlifts 225/155 300 Meter Run

8.23.2018

SWOD Technique work:  20 minutes working on speed under the bar Squat clean: Halting clean dead lift to knee, back to the floor into 1 slow squat clean (3 seconds to hip then full speed to finish) + 1 full speed squat clean *Do not exceed 75% of 1RM WOD “Annie” 50-40-30-20-10 Double Unders Sit-ups Read more about 8.23.2018[…]