Photo Cred Steve Arnoldus SWOD EMOTM 10 MINUTES EVEN: 5 SQUAT CLEANS @ 80% ODD: 1 ROUND OF CINDY- WITH STRICT PULLUPS WOD 40-30-20 Double Unders KBS 53/35 Thrusters 75/55 SPARTAN WOD Run 1 Mile 5 Rope Climbs 100 Meter Sled Push (Medium Heavy) 10 Bar Muscle Ups 30 Burpees Run 1 Mile
HAPPY BIRTHDAY DEMIAN Skill WOD Kipping Pullups WOD Partner “Fran” You and a partner will complete the following: (You cannot move onto the next set until you and your partner have completed both the pullups and thrusters) 21-15-9 Thrusters 95/65 Pullups Run 800 Meters at the end. Must run this together with your partner.
WOD: RX 53/35 20 minute Ladder. Turkish Get-up ladder. 2-TGU 5-pull-ups 4-TGU 10-pushups 6-TGU 15-Air squats 8-TGU Restart Cindy in between Get-ups. Move up ladder until time expires, see how many steps you can complete.
Good Afternoon CFTP Members, Last night was a blast! Love Saturday Night Beast Mode! Thank you for all of you who came and for all of those who contributed to make it a success. Every week you prove to me that I have the best members in the world. This week’s focus is going to Read more about Coach Dan’s Sunday Spotlight 5.19.2013[…]
SWOD Front Rack Step Ups @ 1 Rep Max Front Squat 3×10 WOD – All done with a running clock in as fast as time possible. Partner WOD #1 Partner 1 holds front rack 155/105 Partner 2 runs 400 Meters Rotate *Penalty for every dropped bar 10 Burpees at the end of WOD #2 Partner Read more about 5.14.2013[…]
Team Baseball First Base – Mountain Top Box jump overs Second Base – 12 Burpees Third Base – 12 T2B Home Plate – Farmer’s carries
Don’t Forget about our 1 Year Anniversary Party this Saturday at 6 PM! SWOD The KB Swing WOD (HAPPY BIRTHDAY KAITLIN BARTON! ENJOY YOUR WOD) 100 Double Unders 50 Pullups 50 KB Swings 53/35 50 Toes 2 Bar 300 Feet of Burpee Broad Jumps 100 Double Unders SPARTAN/RAGNAR Cashout (and anyone else who loves a Read more about 5.7.2013[…]
Good Afternoon, Coach Dan’s Friday Focus will now be Coach Dan’s Sunday Spotlight… What a week of CrossFit! We had PRs across the board along with much improved skills in our olympic lifting. Today’s focus/spotlight will be on motivation. We all get into CrossFit for our own reasons. Whether it be to get slimmer, fitter, Read more about Coach Dan’s Sunday Spotlight 5.5.2013[…]
KB Wednesday WOD: 25 minute cap 25 KB snatches Left 25 KB snatches Right 200 meter run 20 KB snatches Left 20 KB snatches Right 200 meter run 15 KB snatches Left 15 KB snatches Right 200 meter run 10 KB snatches Left 10 KB snatches Right 200 meter run *All reps must be completed Read more about 5.1.2013[…]
WOD 2,000 Meter Row Time Trial Rest 3 Minutes 5 Rounds 10 Pullups 20 Pushups 30 Situps