Partner WOD 10 rounds 15 Slam Ball sit-ups (pass the ball back and forth. Both partners sit-up each time.) 15 partner Slam Ball wall balls. (Pass back and forth. Both squat each time.) 15 ball slams each person does 15 100 m run between each movement. Each person runs with Slam ball 30/20
The Brighton A Day Foundation was created in honor of 4-year-old Brighton Tenney who passed away unexpectedly Jan 2016. In this tragic time, the Tenney family was overwhelmed with love and support from family, friends, and the entire community around them. Because of this they realized that love and kindness can get people through anything Read more about 5.19.2017[…]
Dan Conger – 17.5 – PC: Steve Arnoldus SWOD 8 Rounds of Tabata (2o sec on 10 sec off) Cal Row (Lowest round counts) Rest 2 Minutes Then: 8 Rounds of Tabata (20 sec on 10 sec off) KB Swings 53/35 (Lowest round counts) WOD “Grace” 30 Clean and Jerks 135/95 SPARTAN 5 Rounds 400 Read more about Default title[…]
WOD 2 Rounds 2 Minutes Run 100 Meters – Double Unders – Toes 2 Bar – Handstand Pushups – KB Swings 53/35 30 Second Rest between movements *You will run 100 Meters. With the time remaining in the 2 Minute window you will complete as many reps as possible of the movement in that round. Read more about 3.14.2017[…]
SWOD 10 Minutes Every Other Minute on The Minute 7 Back Squats @75% WOD 3 Rounds 400 Meter Run 21-15-9 Power Cleans 95/65 Thrusters 95/65 Bar Facing Burpees Metcon Metcon leg burner workout: 6 rounds, 30 sec on and 10 sec off 1. Rip stick (RS) switch lunge with a push-press 2. 1 leg bench Read more about 3.13.2017[…]
Good Afternoon CFTP Peeps, 17.3… Was a surprise. It was interesting to see everyone’s reactions. For the most part it was, “Castro is a prick!” or “Squat snatches?! That’s stupid!” or “Crap, I don’t know how to do a squat snatch.” For me, I love this WOD for a number of reasons. The first is Read more about Coach Dan’s Sunday Spotlight 3.12.2017[…]
Partner WOD 50 Wall Balls 25 Synchro Hand Release Pushups 400 Meter Run 120/90 Cal Bike 60 D-Balls over shoulder 70/50 400 Meter Run 25 Synchro Hand Release Pushups 50 Wall Balls
OPEN 17.3 Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches (95 / 65 lb.) Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches (135 / 95 lb.) *Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches (185 / 135 lb.) *Prior to 16:00, complete 3 Read more about 3.10.2017[…]
WOD 20-15-10 Box Jumps 24/20 Shoulder to Overhead 95/65 Run 200 Meters after each round SWOD Handstand Pushup work and mobility SPARTAN Run 800 Meters 100 Meter Sled Push 135/90 Run 600 Meters 80 Meter Bear Crawl Run 400 Meters 60 Meter Crab Walk Run 200 Meters 40 Meter Alligator Crawl
WOD 4 Minute AMRAP 8 Deadlifts 185/125 10 Wall Balls 20/14 2 Minute Rest 4 Minute AMRAP 8 Deadlifts 205/135 10 Wall Balls 20/14 2 Minute Rest 4 Minute AMRAP 8 Deadlifts 225/155 10 Wall Balls 20/14 SWOD 8 Minute EMOM Even Minute – 20 KB Swings 53/35 Odd Minute – 20 Situps METCON Warm-up: Read more about 3.8.2017[…]