Monday 11/28/2016
ROWING: Row 2k Meters FT AB WORKOUT: 2 Rounds 1 Min- Ab Mat Sit-Ups 20 Sec- Rest 1 Min- T2B/K2E/HK 20 Sec Rest 1 Min – Plank 20 Sec- Rest […]
Author: CFP
Wednesday 11/22/2016
“Third Annual Mash Potatoes Mash Up” Partner WOD Both work together to complete: -50 clean & jerk (135/95) -100 Burpees -50 KBS (53/35) -100 Wallball (20/14) -50 Toes to Bar […]
Tuesday 11/22/2016
IF YOU HAVEN’T SIGNED UP FOR THE CFP SECRET SANTA, TODAY IS THE LAST DAY! WE WILL BE PICKING NAMES TOMORROW, 11/23/2016, THROUGHOUT THE DAY AS ATHLETES PARTICIPATING SHOW UP. […]
Monday 11/21/2016
10-15 minutes of Muscle Up Progression Workout 16.3 Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches 3 bar muscle-ups/3 Pull ups/6 Rings rows. […]
Friday 11/18/2016
U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based […]
Thursday 11/17/2016
Partner WOD Farmer Carry: 1 lap Partner 1: KB farmer carry 53/35 in each hand. Partner 2: Slam Ball carry 30/15 If the slam ball touches the ground. Reset the […]
Wednesday 11/16/2016
Strength: Deadlift 5 x 5 Progressive Loading WOD: 15 Minute Ascending Ladder Starting at 1, add a rep every minute of Hang Cleans 75/45 and Burpees Example Minute 1 – […]
Tuesday 11/15/2016
Strength: Shoulder Press 3 x 3 Skill: Rope climb Technique WOD: 25 minute cap Buy in: 3 Rope Climbs 5 Rounds 15 Wall Balls 20/14 12 KBS 70/44 9 Box Jumps […]
11/14/2016
Strength Bench 5 x 5 Progressive loading WOD: 500 meter row 21 Overhead Squats 95/65 500 meter row 15 Power Snatch 95/65 500 meter row 9 Clean and Jerks 95/65 […]
Thursday 11/10/2016
Gator Hero WOD 8 rounds 5 Front Squats 185/125 26 Ring Push Ups