Monday 04212014

CFP Youth
CFP Youth


A.  Back Squats – 5 x 10 w/3 Min Rest 

B.  3 Rounds AFAP 

30 x Air Squats 

20 x Russian Swings 

10 x Ring Rows 


A.  Back Squats – 5 x 5 w/3 Min Rest 

B.  3 Rounds AFAP 

30 x Air Squats

20 x Pull-ups 

10 x Power Cleans @ 135lb/95lb 

B1.  Optional Nasty Girl WOD for members 

-Post results under comments

Previous PostNext Post
12 Responses
  1. Crysta P

    A. 115, 125, 135, 145, 155 – felt heavy today
    B. 13:0? (Pull-ups w green + red band, PC @ 75lb ) – Left hip/lower back tightened up on last round of air squats. Pull ups just sucked – had crappy grip on my right hand because fingers still hurt from getting squashed on Saturday – last round took forever. PC went reasonably well but went on the lighter side. Major suck today.

  2. Josh Hoekstra

    A.) 205, 225, 235, 245, 255
    The 3-sec tempo wasn’t enforced today, so I got to a heavy weight. Felt good.
    B.) Nasty Girls – 10:49
    I used a wallball for my air squats. I’m not sure why. Maybe I didn’t want to squat any lower than just-below-90. The MUs went pretty well, doing them 5-2, 4-3 and 4-3. The hanging power cleans were the hard part – had very little grip left after the MUs. This WOD had me hurtin’ so much that I almost took my shirt off! I should have; it would have saved me 15sec at least. 😉

  3. Sara G

    A. 105, 110, 115, 120, 125 – failed on 3rd rep @ 125
    B. 10:56 – blue band PU’s and 65# PC

    I tried a kipping pull up without a band before the WOD and finally got one! I did two more after the WOD too!

  4. Nicole Chovan

    A.175-195-205-210-215×3. None of my sets felt very good today. Hips are very tight.
    B. 10:44Rx Muscle ups felt awesome. Really gaining consistency on these. Need work on the cleans.
    C. 65-75-80-85-95-105 Threw an extra set in there because I felt like I could increase without compromising form. Didn’t feel good warming up which is why I started so light. Think if I were to keep going I would have gotten maybe 125-135? Ran out of time.
    D. Done

  5. Lindsey Grace

    A. 115, 125, 130, 130, 135
    B. 11:33 green/red band (still sore from Friday). 75# PC

    Happy Monday!

  6. Carrie

    A. 124-145-got to 165 and my knee wasn’t having any more squats. Too bad cause I was hoping to break 200 today 🙁
    B. 1pood KB swings instead of squats. Green band. 11:08. Pull ups were hard today.

  7. Staci Vinz

    A. 175-185-200-210-220(4)
    B. 12:52Rx actually pretty happy with this. Singles on the MU, but went quicker. HPC were easy.
    C. 65-75-85-95-105 these weren’t do fun after all those air squats.
    D. Done

  8. Marcy

    Wow…I sure could tell I haven’t been in almost a week!
    A. 85-85-85-85-90/85
    B. 10:58 (55lb. cleans; pull-ups with wide blue & skinny red bands)

  9. JennF

    A. 165-175-185-195-200
    B. 8:44 unassisted kipped pull ups but didn’t string them together only did 10 each round.. Maybe shoulda have tried 15.. I get a much better kip if I cross my legs?? Odd?? Power cleans at 95 unbroken. Felt easy.

  10. Malachi

    A.) 295, 315, 335, 355, 375 x 5
    B.) I think 11:50. Pull ups with Red Band (those were tough for me)