Monday 05202013


-Memorial Day Murph is happening next week on the 27th.  There will only be 1 class at 10am followed by a cookout for all CFP members and family.  Donations for the Wounded Warrior Project will be accepted to help our wounded service men and women, to learn more about the WWP follow this link.  

What uppppp
What uppppp


A.  OHS – Work to a heavy but comfortable OHS from the Rack


10 Swings 

20 Wallballs 

20 Swings 

20 Wallballs 

30 Swings 

20 Wallballs 


A.  Snatch – 5 x 1 @ 85% 


5 x Power Cleans @ 135lb/95lb 

30 x Wallballs @ 20lb/14lb 

10 x Power Cleans  

30 x Wallballs 

20 x Power Cleans 

30 x Wallballs 


A.  10 x Sets w/Partner You go I go 

5 x Axle Push Presses @ 165lb/100lb 


15 x Power Cleans @ 185lb/115lb 

30 x Wallballs @ 20lb/14lb 

12 x Power Cleans @ 205lb/135lb 

30 x Wallballs 

9 x Power Cleans @ 225lb/145lb 

30 x Wallballs 

-Post results under comments  



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15 Responses
  1. Malachi Johnson

    A.) was hit and miss…I would get one, then miss one. Wasn’t very consistent today
    B.) Performance 7:41 rx
    C.) Tried lots of fish oil!

  2. Ben Rikhus

    A.) 4 snatches at 115#. Last one at 125#.
    B.) Performance with a slight modification of 25# wallballs, which increased the suck factor. Finshed the WOD in 9:45.

  3. Amy K

    A) 85 lbs.
    B) performance RX 7:41. Clean form was not good- need to work on excellent form every rep. Regardless of weight.

  4. Cally

    A. 55# – worked on quickness and form
    B. 8:36 (65# & wall balls) should have gone heavier on the cleans – I consistently underestimate what I should do, fear of pain and failure I guess.

  5. Susan kian

    Stranded with out my car 🙁 sad i missed the wod. Back tomorrow!

    Walked around the lake 2 reps
    Did pull-ups at a playground 7 reps
    Parallel bar swings 4 reps
    Dairy Queen 1 rep