2.1.2014

Partner WOD CFTP is the bank and we are giving you a loan worth $20,000 for guy/guy and 17,500 guy/girl and 15,000 girl/girl 1 pound = $1 You will use one bar between you and your partner. You will switch out your own weights if needed. While your partner works you...

1.31.2014

SWOD 3×5 Back Squats @ 75% WOD Happy Birthday Kristen Gerth! Here is your WOD! “DECK OF CARDS” Hearts = Power Cleans 95/65 Diamonds = Situps Spades = Box Jumps 24/20 Clubs = 10 M Sprints Jokers = 3 Rope...

1.30.2014

Skill WOD (30 Minutes) We will be working on our jumping explosion. You can also use this time to work on a skill you would like to work on. Treat this time like open gym time for you. WOD In front of a clock set for 15 minutes: 1 minute of Squats 2 minutes of...

1.29.2014

Review the KB snatch SWOD RX (53/35) Snatch challenge! 5 minutes to complete 100 KB snatches. WOD: (53/35) KB complex ladder. 1-KB push-up/KB sumo-deadlift high-pull/KB swing 10 meter rack lunges 2-KB push-up/KB sumo-deadlift high-pull/KB swings 10 meter rack lunges...

1.29.2014

Review the KB snatch SWOD RX (53/35) Snatch challenge! 5 minutes to complete 100 KB snatches. WOD: (53/35) KB complex ladder. 1-KB push-up/KB sumo-deadlift high-pull/KB swing 10 meter rack lunges 2-KB push-up/KB sumo-deadlift high-pull/KB swings 10 meter rack lunges...