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
Good Afternoon CFTP members, Hero Week is upon us! I love Hero Week and can’t wait to share it with you all. This whole week we will be doing WODs named after fallen heroes. We will be starting with “Murph” and go on from there. While CrossFit is a strength and conditioning program that pushes Read more about Coach Dan’s Sunday Spotlight 5.26.2013[…]
SWOD Find 1-rep Back Squat Max WOD “Squat or die” 5 Rounds (The Front Squats and OHS must be done without dropping the bar. If the bar is dropped you will immediately complete 10 pullups and return and finish your reps on the bar) 10 Front Squats 95/65 10 Air Squats 10 OHS 95/65 200 Read more about 5.23.2013[…]
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.