Thursday 12/01/2016
Tabata Planks WOD 2 lap Yoke Carry (155/95) Every time the bar is dropped, as penalty Athlete must run up the tower once, continuing from the last place you dropped […]
Month: November 2016
Wednesday 11/30/2016
Strength: Back Squat 5×3 of your 70% WOD: 800 Meter Row Buy in 50 Kettle Bell Swings (70/53) 40 Goblet Squats (70/53) 30 Toes to Bar 20 Squat Snatches (115/65 10 […]
Tuesday 11/29/2016
Strength/Skill: Bench Press 5 X 5 (Athletes desired weight-Push yourself!) WOD: 20 Minute AMRAP 5 Pull-Ups Overhead Lunges (85/55) Distance will be marked by coaches. 5 Burpees Over Bar Overhead Lunges Back […]
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 […]
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 – […]