CFP Boot Camp
Our next boot camp starts September 30th and meets M/W/F at 7pm-8pm. CFP offers group discounts of three or more, for more details and to register follow this link.
Fitness
A. EMOM – 10 Mins
Even – 5 x Power Swings
Odd – 5 x Hip Bridges
B. 7 Min AMRAP
Burpees
Performance
A. EMOM – 10 Mins
Even – 3 x Power Cleans
Odd – 3 x Push Jerks (Yes, there is an extra clean)
B. 7 Min AMRAP
Burpees
Sport
A. EMOM – 10 Mins
Even – 5 x TNG Squat Cleans @ 155lb/105lb
Odd – 5 x Bar Muscle-ups
B. 7 Min AMRAP
Burpees to a 6 inch target overhead
Games Track 2014
A. Pause Front Squats – 5 x 1 w/3 Min Rest
B. Every 90 Secs for 10 Sets
5 x G2S Atlas Stones @ 115lb/70lb
30 x Double-unders
C1. GHD – Sit-ups – 3 x 20
C2. Reverse Hyper – 3 x 20 (Light)
-Post results under comments
A. 85, 85, 95, 95, 95
B. 100 Burpees with a 6 inch target overhead!!!
I must have kept a pretty even pace throughout because when Josh yelled half way done, I was at 50!!!!!!
A. 105#
B. 89 Burpees-felt good at the beggining then my legs did not want to cooperate! :/
A. 2 Sets at 65#, 8 sets @ 70#
B. 67 Burpees-Went too fast at the beginning and tired out fast.
hurt my back on the strength portion so i only got through the first six sets
110 burpees
A. 65#
B. 51
60# 113 burpees!
A. 75#, last round at 85#
B. 70 Burpees
Performance
A. 55# power cleans and push jerks
B. 77 burpees in 7 minutes! WAY more than I was expecting to be able to do! 🙂
(I keep thinking about Matt doing his 1,100 next week…how is that even possible!?! But, if anyone can do it, he can! )
A. 105#. Felt good
B. 124 burpees! 6″ target and in socks 🙂
Performance:
A: @155×2,@145×3
B: 78 @ 6in. above target
A. Performance @ 115. Wish I could have gone heavier, but super worn down today.
B. 112 to 6 inch target. My goal was to beat Matt and Jeremy’s 2012 open scores 😉 accomplished.
Airdyne 30 seconds on, 30 seconds off for 10 rounds.
Attempted GHD sit-ups and reverse hypers, but got light headed pretty and decided to call it a day.
Performance
A. 85# – wanted to go heavier but just wasn’t feeling it tonight
B. 84 burpees
Fitness
A. Done. Power Swings w/ Pink KB first 2 rds, white KB last 3 rds
B. 77 Burpees
I mean 75 burpees…apparently can’t type…
A. PC/PJ @ 135#
B. 5 rds: q90 sec:
Ski- Erg
Air dyne
50 x 20# wtd GHD’s
A) emom sport squat cleans 105 and instead of bar muscle ups Shawn gave me a substitute…..bent over rows. Hand ripped on toes to bars and is so close to being healed so I didn’t want to rerip with granite games coming up shortly.
B) opted for an air dyne/ ski wod today. It was hard but I liked it. I love the ski thing!
Didn’t get to the GT track today…need some good ol rest. 🙂
A. 95
B. 88
Power swings with 1.5 pood and sit-ups
85 burpees
performance
A. @85#
B. 61 burpees (all regular, no step up or down) felt good!
A. 105x2rounds, 115# x3rounds
B. 73 burpees. Weren’t pretty at times but pleased with breaking 70. Good goal Josh set for us.
A. 155#
b. 106
Perf.
A. 115#
B. 88
Perfromance
A. Worked up to 175lbs
B. 91 reps