Announcements
We’re taking pre-orders for the new CFP Team T-shirts and Tanks through Feb 6th. You can place your order by clicking HERE
Do you need to work on those double-unders? Come join us with World Champion Molly Metz for a two hour Double-under seminar to help you successfully get those Double-unders!
Date: Sunday, February 16
Time: 9:30am – 11:30am
Click HERE to Register
Limited to 30
Fitness
A. Every 30 Seconds for 10 Sets
5 x Heavy Swings
B. (With a 20 Min Running Clock)
AFAP
21 – 15 – 9
Deadlifts
Burpees
Rest Exactly 5 Mins then…
3 Rounds AFAP
12 x Push-ups
12 x Divers
Performance
A. Every 30 Seconds for 10 Sets
2 x Power Snatches @ 95lb/65lb
B. (With a 20 Min Running Clock)
AFAP
21 – 15 – 9
Deadlifts @ 155lb/105lb
BOBs
Rest Exactly 5 Mins then…
3 Rounds AFAP
12 x STO @ 95lb/65lb
12 x T2B
Sport
A. Every 30 Seconds for 10 Sets
1 x Squat Snatch @ 205lb/125lb
B. (With a 20 Min Running Clock)
AFAP
21 – 15 – 9
Deadlifts @ 225lb/135lb
BOBs
Rest Exactly 5 Mins then…
3 Rounds AFAP
12 x STO @ 115lb/85lb
12 x T2B
-Post results under comments
A. Power Snatches @ 40lb
B. 14:50 (Part 1 in 6:07 – Deadlifts @ 65lb, Part 2 in 3:43 – STO @ 40lb/bar taps)
A. PS @ 95
B 16:37
Deadlifts @ 135
STO @ 75
Divers
Performance
A. PS @ 95 – Relatively light, so was nice TNG practice
B. 15:43
Deadlifts @ 145 w/ 4-inch lift to aid proper form (which made BOBs harder!)
STO @ 95 (Focused on doing perfect form jerks to save my shoulders for the T2B)
T2B (Destroyed my hands, but pushed through them – trying to leave behind K2E for good)
A: 45 # power snatches always throw me off because I’m so used to doing squat snatches.
B: 18:20.
95# dead lift. And the slowest burpees you’ll ever see.
A. I agree with Elizabeth, the power snatches throw me off too! I did the first 2 sets at 65#, but really lost my form so finished the next 8 sets at 55#, maybe could’ve gone to 60#, but it moved so fast, I didn’t have time to run grab more weights.
B. 18:04 Freaking burpees!!! Deadlift at 105#. I did mainly push presses at 65#, but had to throw in a few split jerks. Also did the bar taps with a few of the saddest knees to elbows thrown in.
Sport
A. Done. Felt good!
B. 14:01. Not bad felt pretty good. Would have liked to be a little quicker on the second part. Toes to bar have me trouble today. Finished first part in 4:54 and went unbroken which felt good. STO felt pretty good too.
Snatch 65 x3 plus 3 ohs
Dl 135
Pregnant burpees
10:30
Sto 85
K2e
Done at 14 something
Sport;
A. Done @ 125# (felt good to snatch today).
B. 11:57. First part completed in 3:59. Good way to start the week!!!
Oh snap! I forgot to share my feelings…
This workout made me feel like a boss a$$ b–tch!
And I got the time wrong 1st part done at 5:30…..
Performance
A: Done @ 95
B: Part 1, 3:56. 13:46 total
Great WOD!
Good challenge in the variety. It was difficult.
A. Performance. 55#. Too light? Not sure
B. Fitness. 85#. Ugh burpees. Chose divers to work on my core. Total time. 14:47
Great workout. My first snatch in over 2 1/2 years. This is a workout I would like to do again in 3 months to check my progress.
Performance
A. 65#
B. Followed Coach Jech’s suggestion and scaled up…135# DL (a nice challenging weight).. (1st part done in 5:44). STO at 75# , T2B need to work on stringing together. Thanks for advice Juli. Done in 16 min total.
Performance
A: 65#
B: DL @ 155#. Hard to keep track of time when partnered up
Started presses at 75#. Dropped 10 after 18 reps. Did divers instead of T2B. Might try knee to elbow next time. Practiced a bit on that. Rough on the shoulders after all the lifts.
Nothing says welcome back from a 3-week hiatus like bar-over burpees. Followed fitness which helped to loosen things up. Went a bit light on the deadlifts and, after having a chest cold for a week, I think completing B within the 20min cap was all I could ask for.
Fitness
A: 2 pood was a good weight.
B: 19:27 115# DL, I stepped over the bar.
For the second part I did 15 situps instead of 12 divers.
Good workout, I was worn out but not dead.
Performance
A. @95# power snatches – went fast
B. Partner WOD w/ Russ – it was 22:something total for both of us, I don’t remember exactly. @145# DL for first part, @95# STO and K2E for the second part.
Deadlifts tightened up my back, fortunately the K2E stretched it out a bit. Last round of STO were really hard.
Fitness
A: 2 pood
B: 13:54 @ 115# dead lifts
A. First 2 sets @ 65lbs
Sets 3-5 @ 75lbs
Sets 6-10 @ 75lbs but 4 snatches/set
B. 5:42 @ 135lb DL
16:04 (I think) @ 75lbs STO