Monday 01062014

 

Thank you everyone for your generosity!   The CFP community raised over 900 dollars for the Boys and Girls Club!
Thank you everyone for your generosity! The CFP community raised over 900 dollars for the Boys and Girls Club!

Fitness 

A.  EMOM – 8 Mins 

5 x Deadlifts (TNG Optional) 

B.  12 Min AMRAP 

50 x Double-unders or (30 Sec DU attempts) 

20 x Russian Swings 

10 x Ring Rows 

2 Min Rest 

2 Min AMRAP 

HR Push-ups

Performance 

A.  EMOM – 8 Mins 

5 x TNG Power Snatches @ 95lb/65lb (TNG Optional) 

B.  12 Min AMRAP 

50 x Double-unders or (30 Sec DU attempts) 

5 x G2O 135lb/95lb 

10 x Pull-ups 

2 Min Rest 

2 Min AMRAP 

HR Push-ups 

Sport 

A.  EMOM – 8 Mins 

5 x TNG Power Snatches @ 135lb/95lb 

B.  12 Min AMRAP 

50 x Double-unders 

5 x G2O @ 185lb/115lb 

5/3 x Muscle-ups 

2 Min Rest 

2 Min AMRAP 

Ring-dips 

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11 Responses
  1. Crysta P

    A. 40, 40, 40, 45, 45, 50, 50, 50
    B. 4 + 12 also made 35 DU’s which is 34 more than I have ever done – even did 2 in a row!
    (DU attempts, G2O 55lb, Pull-ups some w/ green some w/ green+red)
    HR Push-ups = 39

  2. Jessi A

    A. all at 45 (last 3 sets got rough)
    B. Did DU attempts…they are coming along, but still can’t string 2 together. G2O @ 55# and pull-ups with green and blue bands
    6 + DU attempts + 1 G2O
    HR push-ups = 26 (did these from my toes instead of knees. I want to work on getting off my knees for push-ups even if it is slower)

  3. Angela

    Performance
    A. 65#
    B. 5+51 @ 85#
    Guessing 27 or high 20’s for hrpu?
    I could tell my diet was crap while away! This WOD was tough coming back. Back at it now:)

  4. Staci Vinz

    A. @ 95#
    B. 3+56 (MU were not great today. Arms still sore from last week. DU’s were on, and G2O were fine.)
    C. 16 ( good to practice these, but again not great related to sore arms).

  5. Marcy

    Fitness
    A. 85# (my back is really stiff now 🙁 well, actually it hurts)
    B. 5+44
    C. 32
    really missed being here the last few weeks, but getting back into the flow is way harder than I thought it would be.
    It’s ridiculous how fast you lose it when you don’t use it! 🙁

  6. Susan Kian

    A. 65 lb felt too light but wanted to keep good form.
    B. no idea on the rounds I just tried to keep moving. I modified the gto to sto on some rounds because it’s more comfortable. I also did push-ups from my knees since it was a lot of push-ups. I thought Crossfit would cure my migraine that I’ve had for the last day and a half but I’m not so sure… The jump roping was horrible but I muddled through I guess. Hopefully tomorrow I will feel much better.

  7. Keith G

    A: 165#
    B: 4 rounds plus “some” jumps” Never got one DU.
    C: 35: 20 proper, 15 from knees.

    Good to be back!

  8. David Muscarella

    Fitness: B 4 reps and 41 pushups from my knees.
    The jump rope left both knees and my left achilles tendon very sore. This has been happening every time I jump rope.

  9. Paul Bye

    This is the first post-holiday/post-cold/post-sinus infection workout, so I considered anything a victory today.
    Pefromance
    A. First round @95#, remaining 7 rounds @75#. Could have tried to slog through at 95 but not enough energy today. Worked on good form and getting under the bar.
    B. 5 rounds + DU attempts – [email protected]#, jumping pull-ups, 30 sec DU attempts. Slogged through but did focus on form for these too. Did get 4 consecutive DUs so that was a good thing.