Partner WOD 10 Rounds, Alternating movements with your partner 1 rope climb 10 Rower Hopping Burpees 20/14 Calorie Row 40 Double Unders 5-5-5-5-4-4-4-4-3-3 Hang Squat Cleans Climb in weight on the hang squat clean. Should be able to go unbroken on each round of Hang Squat Cleans… Choose a weight that is challenging but doable.


SWOD 3-Rep Max Overhead Squat WOD 3 Rounds: 10 Power Snatches (135/95) 20 Box Jump Overs (24/20) 30 Wallballs (20/14) 10:30 AM Bootcamp with Shauna 2 rounds for time In teams of 2: 800m Row Together 50 synchronized Push Ups 800m Row Together 50 synchronized Air Squats 400m Ski erg Together 50 Burpees


SWOD 1-Rep Max Clean WOD AMRAP 15: 50 AbMat Sit-ups 40/30 Calorie Assault Bike 30 Chest to Bar Pull-ups 20 D-Balls over the shoulder (70/50) Spartan WOD 25 Minute AMRAP 50 AbMat Sit-ups 40/30 Cal Bike 30 Overhead Lunges 45/35 20 Slam Balls 30/20

Coach Dan’s Sunday Spotlight 12.9.2018

Good Afternoon CFTP, How great was yesterday? It was so much fun watching our 19 teams compete! We had many of you competing for the first time… We had Podium finishers and top 5 finishers… We had special moments like the WOD 3 finish from Miguel and Alejandro… Yesterday had it all! I am so Read more about Coach Dan’s Sunday Spotlight 12.9.2018[…]


Hero WOD Friday U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, assigned to the 2nd Engineer Battalion, 176th Engineer Brigade, based out of White Sands Missile Range, New Mexico, died in Kandahar, Afghanistan, on February 8, 2011, from wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived Read more about 12.7.2018[…]


TWBC4 Volunteer and Judges’ meeting 7:45 PM! Please come if you can. You’ll get first dibs on shirts! SWOD 10 Minutes to Find Max Complex Weight: 1 Snatch Grip Deadlift 2 Hang Power Snatches 1 Overhead Squat WOD “Team Barbara” Teams of 2 AMRAP 20: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Air Squats


SWOD Stamina Squat Final Iteration Alternating “On the Minute” x 12 (6 Rounds): Odd Minutes – 3 Front Squats Even Minutes – 6 Back Squats *Both* lifts are performed with the same load: 70% of our estimated 1RM Front squat. Final iteration of our 3/6 repetition scheme. WOD “Jump Start” For Time: 60 Double Unders Read more about 12.3.2018[…]