PARTNER WOD 50 Synchronized walking lunges with medball 50 Partner Medball Situps 50 Synchronized Burpee over KB 50 KB Deadlifts 70/53 50 Cal Row 400 Meter Run together

WOD 400 Meter Run 50 Wall Balls 20/14 200 Meter Med Ball Burden Carry 20/14 40 Burpees 200 Meter KB Farmer Carry 53/35 30 Handstand Pushups 200 Meter Plate Carry 25/15 20 D-Ball over the shoulder 70/50 200 Meter Slam Ball overhead 30/20 10 Cal Assault Bike 400 Meter Run METCON 2 rounds 20 sec Read more about 8.11.2017[…]

SWOD 1-Rep Max Deadlift WOD Rx Version: 3 Rounds 1 Minute at Each station with no transition time between -Pullups -Hang Power Cleans 115/75 -Box Jumps 24/20 1 Minute Rest between rounds Rx+ Version: -Bar Muscle Ups -Hang Power Cleans 155/105 – Box Jumps 30/24 SPARTAN Run 200 Meters 10 Bar Muscle Ups Run 300 Read more about 8.10.2017[…]

SWOD 1-Rep Max Push Press WOD 3 Rounds 12 KB Swings 53/35 12 Dumbbell Snatches 50/35 300 Meter Run (Building Run) 12 Wall Balls 20/14 METCON 26 minute time cap Any order and amount you want, accumulate: 1600 m Running 150 Double Unders 100 Burpees You can do all of the reps for each movement Read more about 8.9.2017[…]

SWOD Flight Simulator Double Unders 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Unbroken sets. If you fail to go unbroken start over on that set. WOD Fibonacci 5-8-13-21 Toes Through Rings Sets of Pistols Deadlifts 225/155 Calorie Row Spartan WOD Run 1 Mile 800 Meter KB Farmer Carry 53/35 400 Meter Squat Thruster w/Slam ball 30/20 Run 1 Mile

*With tomorrow night’s CFTP Summer Party at Riverton Pool, there will be no 6:45 PM Class! Please come and join us with your families at Riverton Pool!* SWOD 1-Rep Max Back Squat (We will be doing the Wendler Strength programming on Back Squat, Push Press, and Deadlift and will be finding those maxes this week. Read more about 8.7.2017[…]

WOD 4 minute amraps 2 person teams 1 minute transitions Dead Lift reps 135/95 Hold handstand Row Calories Plank Burpee Pull-up Ring dip hold Assault Bike Calories Wall sit 100 m sprints alternating

Partner Face-off WOD 8 Rounds (4 Each Partner) Partner Runs 400 Meters While other partner works Round 1 Shoulder to Overhead 115/75 Round 2 Bar Hopping Burpees Round 3 Rx = Ring Muscle Ups Scaled = Toes 2 Bar Round 4 D-Ball Over shoulder Metcon 6 min amrap 10 (70/55kb) American swings 10 burpees 4 Read more about 8.4.2017[…]

SWOD 1-Rep Max Clean and Jerk WOD 3 Rounds 30 Jumping Lunges 3 Complexes 185/125 *Complex = Squat Clean + 3 Front Squats SPARTAN 5 K time trial

WOD 20 Minute AMRAP 14 Wall balls 20/14 10 Plate Facing Burpees 10′ Handstand Walk 14 Situps 10′ Handstand Walk *Mod for Handstand Walks will be 20′ Bear Crawl METCON Tabata Something Else (Repeat- keep track of score to track improvement), 20 sec. on, 10 sec. off (total of 32 intervals) 8 rounds pull-ups 8 Read more about 8.2.2017[…]