Announcements
Pre-orders for the new CFP Team T-shirts and Tanks go out 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
Fitness
A. 7 Min AMRAP
10 x Swings
10 x Weighted Sit-ups
10 x Push-ups
5 Min Rest
B. 5 Min AMRAP
15 x Ball Slams
10 x Deadlifts (Light)
5 Min Rest
C. 3 Min AMRAP
BOB
Performance
A. 7 Min AMRAP
5 x Squat Clean @ 135lb/95lb
10 x T2B
15 x HR Push-ups
5 Min Rest
B. 5 Min AMRAP
35 x DU
12 x PS @ 75lb/55lb
5 Min Rest
C. 3 Min AMRAP
Burpee Pull-ups or BOBs
Sport
A. 7 Min AMRAP
5 x Squat Cleans @ 155lb/105lb
10 x T2B
15 x HR Push-ups
5 Min Rest
B. 5 Min AMRAP
35 x DU
12 x PS @ 95lb/65lb
5 Min Rest
C. 3 Min AMRAP
Burpee Muscle-ups
-Post results under comments
Performance
A. 4+2 (Clean @ 55lb)
B. 2+17 (I think? maybe it was 3+17) (tuck jumps, PS @ 40lb)
C. 36 (BOB)
Probably should’ve gone a bit heavier but my brain was just slow this morning (bad sleep). Burpees actually went pretty well this morning…
Tough but good WOD. Felt alright until the burpees
Fitness:
A. 4 + 20
B. 3+3
C. 16 (totally wiped out during this part)
Performance
A 3+3 @95lbs.
B. 3+18 @ 65
C. 33 Burpee Pull-ups
Liked the workout overall, lots of different movements that kept you moving. I wanted to go heaver with the cleans, but I’m still fighting some pain in my hip. Need to do a better job of stretching on the weekends.
Performance
A.) 3 + 6 – T2B are something I need to work on. I can do them, but only in small sets. I wonder if there’s a movement I can do in the evenings to help build those up? I’m getting annoyed of T2B being a huge bottleneck in any workout that included them.
B.) 3 +16ish – I feel like I’m getting way better at DUs. Only broke once, but I blame that on extreme fatigue.
C.) 33 – Held a good pace the whole time. I wasn’t dead at the end, so I feel like I could have gotten closer to 40.
I like the idea of a multi-part workout with rest time in between sets. It almost felt like an active recovery day – nothing was too impactful, but exhausting for sure! Hopefully this WOD worked off some of that Super Bowl meal 🙂
Fitness:
A) 4+11 with yellow KB and 17.5 dumbbell for sit ups.
B) 2+5 with 20lb ball slams and 90lb dead lifts. Was slightly dizzy so took it slow.
C) not sure what I was thinking but I didn’t count. I just wanted them over!
Performance:
A. 3 + 7
B. 2 + 41
C. 31
Fitness:
A: 6+8: used 55# bell, 17.5# for sit-ups
B: 3+15: used 20# ball, 85# deadlift
C: 36 BOB
A. 3+? @ 65
B. 4+ ? @ 35 k2elblows
C. 20? Burpee/ jumping pull ups
What I learned today… I need to work on my oly lifting BIG time and my ability to switch gears with movements.
Good variety
Performance Rx
A. 4+5
B. 3+12
C. 35
Fitness:
A: 4 reps with yellow kettle and 15lb for situps.
B: 3 reps with 135lb dead lifts, and 20lb slam ball.
C: 22 BOBs
Fitness
A. 1 pood, 15 lb weighted sit ups. 6 + 28. Pushups are always the killer
B. Deadlift 85lb, 15lb slam balls. rough workout, the slams were killer! 4 + 21
C. 30 BOB
Performance
A. 3+5
B. 2+10
C. 33
DU’s were tough tonight, couldn’t get a rhythm, mostly fatigue. Like others have said, I enjoyed the partitioned WOD.
It wasn’t a very good day for me today.
A. 3+11 with KB swings at 1 pood instead of HR push-ups. 105 felt incredibly heavy. Couldn’t do TNG for all 5 reps. Toes to bar were ugly. Sets of 2.
B. 2+42. Couldn’t string double unders together….Snatches were okay.
C. 10. Had about 4 misses..Shoulders were shot.
Sport:
A. 5(or 6)+3. 15 1pd RKBS instead of HRPU. Trying to get my shoulders and triceps recovered for this weekend.
B. 3+15 not as bad as I was expecting. DU’s felt good as well as snatches,
C. 8 (didn’t push to hard on these. Didn’t want to waste any reps with a miss, so took my time….maybe to much time, definitely could of gotten a couple more in. Felt good though. Popped right into the catch on everyone. Happy with that!)
60 GHD’s…glad to have these at CFP HQ FINALLY!!!
A. Fitness
1 pood, 15# weighted sit ups, 10 push ups
5+25
B. Performance
DU’s & PS @ 55#
3+36
C. 605 meters on skierg
Still having knee issues so WOD’s have been ala carte to scale.
Performance
A. 3 rounds + 5 reps, @135# cleans, K2E
B. 2 rounds + 16 reps, @75# snatches, tuck jumps
C. 26, jumping pull-up burpees
Good workout
95 for hang squat cleans. Did ball slams for ttb. Knee push-ups
Dumbbell snatches and dubs. They were much better today.
Burpee pullups lost count but didn’t stop really so that’s what matters.