Thursday, July 29 WOD
Jul0
WOD 1: 2K Row for time!
3:00 rest….
Box Jumps On The Minute!
Complete 20 x Box Jumps (24″/20″ land and stand) each minute on the minute…. the goal is to reach 8 sets!
Torture Tuesday WOD (July 27)
Jul0
SKILL: 4 x 3 Power Snatch
WOD: ”WE LOVE TABATA”
Tabata Push-ups
Tabata Pull-ups
Tabata Sit-ups
Tabata Squats
total reps for each exercise, then total those numbers for a grand total.
“Tabata” training involves selecting an exercise(s) and performing 8 sets of as many reps as possible in :20, with a :10 rest between each set. TOUGH STUFF!
TABATA SIT-UPS... GET SOME!
It’s been awhile…
Jul0
Since we’ve done a video from CrossFit FTP… here you go:
CrossFit FTP - Wont Back Down from dan staton on Vimeo.
“Won’t Back Down” - Eminem
Captured with Canon T2i
Monday, July 26 WOD
Jul1
WOD #1:
1200 meter Row, followed immediately by
30 x “DB Burpees” (35#/20#)
A “DB Burpee involves performing a burpee with one DB in each hand, and cleaning and pressing the DB rather than the traditional “jump and clap” overhead.
take a 3:00 rest….
WOD #2:
4 x 4 Front Squats (fins 4RM for front squat over 4 sets)
CrossFit Float
Jul0
Howdy CrossFitters!
This coming Saturday on the St. Joe River… We need a head count on who’s coming…
If you didn’t get the flyer, have questions, or just want to RSVP then holler at Coach Montana
Alicia@FastTracPerformance.com
Friday, July 23 WOD
Jul0
Can you believe July is almost over? Sheesh! Ended the week with a bang at FTP! Check it out!
WOD #1: for time
22-16-10
STRICT Pull-ups
STRICT DB shoulder Press (35#/20#)
WOD #2: TEAM WORKOUT!
10:00 AMRAP including
200 meter Run
Row for calories
Box Jumps
Wall balls (bigger classes)
While the runner sprints 200 meters, the other team members complete as many reps as they can at their respective station. once the runner gets back, everyone rotates stations. Team with the highest total rep count (box jumps + row for calories + wall balls) wins! FUN STUFF!
"Rookie" rows her guts out at NW Regionals
Thursday, July 22 WOD
Jul1
CHECK OUT THIS AWESOME CROSSFIT COMMERCIAL! And make all your non-crossfit-believin friends watch it too! Its pretty awesome!
http://media.crossfit.com/cf-video/Promo_WhatIsCF_Heber.mov
Oh how the shoulders BURN! Fun stuff with a med ball. If you suffered through today’s little jog… GREAT JOB! FTP action as follows:
SKILL: choice of 100 x Walking Lunges for time OR
100 x Push-ups for time.
WOD: 5 Rounds, for time:
6 x Deadlift (255#/165#)
300 meter Run with Medicine Ball held overhead (men 20# ball, ladies 14# ball)
The ball MUST be held overhead while running; bring it down and you have to STOP moving!
Med Ball Pros - our faithful 6am crew
Wednesday, July 21 WOD
Jul2
“FILTHY FIFTY”
For time:
50 Box jumps
50 Jumping pull-ups
50 Kettlebell swings (35#)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Tuesday, July 20 WOD
Jul0
20:00 AMRAP (As Many Rounds As Possible) of:
5 x Squat-Clean Thrusters (95#/65#)
10 x Burpee-Box Jumps
Run 200 meters
following this AMRAP (with a running clock) you have 4:00 to complete a 1RM shoulder to overhead.
Record rounds plus weight lifted.
2010 Crossfit Games Women’s Champion Kristan Clever (right) and Runner-up Annie Thorisdottir (left) during their final WOD. These are the two fittest women on earth!
Monday, July 19 WOD
Jul0
BRAG BOARD DAY! Everyone loves Brag Board Day….. right? Everyone threw down and layed it all out there today, great work FTP Crossfitters!
SKILL: 100 x unanchored Sit-ups for time (feet must remain on the floor)
WOD: Choose any WOD from the Brag Board and CRUSH IT!
2010 Crossft Games Champion and World’s Fittest Man - Graham Holmberg
