Monday 06172013

by | Jun 16, 2013 | CrossFit | 15 comments

Announcements:

-The new CFP location is close to complete which means MORE space is soon to come! With more space, comes the opportunity to begin growing our community once again. We encourage you to begin inviting friends, family and anyone else to join the fun. For those interested, call [ 507-884-9370 ] or email [ Info@cfpfit.com ] to set-up a free intro session.

-July 13th – Olympic Lifting Seminar starting at 12 pm – 4 pm 

-July 20th – CFP will be having another PR Challenge start at 12 pm – 2 pm 

Chilling

Chilling

Fitness

A.  Snatch Progressions (Ground)  

B.  AFAP

800M Run

and then..

1  – 10 Ladder

STO

Jumping Pull-ups x 2

Performance

A.  EMOM – 8 Mins

3 x Snatches @ 70%

B.  AFAP

800M Run

and then…

1 – 10 Ladder

STO @ 135lb/95lb

Pull-ups x 2

Sport

Level 2

A.  3 Sets NFT

10 x Muscle-up Progressions

10 x Strict Pull-ups

10 x Dips

Level 1

A.  3 Sets

ME – UB weighted Muscle-ups

B.  AFAP

800M Run

1 – 10 Ladder

STO @ 205lb/125lb

20 – 2 Ladder Descending

Pull-ups

… 1st round, 1 x STO, 20 x Pull-ups, 2nd Round 2 x STO, 18 Pull-ups….. 

-Post results under comments  

15 Comments

  1. Malachi Johnson
    Malachi Johnson on June 17, 2013 at 7:35 am

    a.) @140….I liked that. The minute went quick!
    b.) I think it was 23:14 rx…the STO was good, but the pull ups got rough at the end.

  2. Jim
    Jim on June 17, 2013 at 10:06 am

    A. 95
    B. 8+18 as a 20 min AMRAP

    • Jim
      Jim on June 17, 2013 at 10:07 am

      That should be 8+9 as a 20 min AMRAP

  3. Paul Bye
    Paul Bye on June 17, 2013 at 4:07 pm

    Performance
    A. @95#
    B. 17:00 @95#, jumping pull-ups

  4. Jen
    Jen on June 17, 2013 at 6:17 pm

    A. 40 with my awesome partner Sonie!
    B. all but 7 pull-ups: 50#/blue

  5. Susan Kian
    Susan Kian on June 17, 2013 at 6:33 pm

    Level 2 but did a few muscle ups mixed with a few progressions.

    Wod 6 rounds plus 3 sport

    Strength

  6. Sara R
    Sara R on June 17, 2013 at 6:48 pm

    A. @55#
    B. @55# finished all of the ladder of STO plus 3 jumping pull ups

    Almost had it, but I will next time!

  7. Staci Vinz
    Staci Vinz on June 17, 2013 at 6:50 pm

    L2: Did most of it. Worked on ring dips.
    B. 8+2 sport (20 min cap)

  8. Amy S
    Amy S on June 17, 2013 at 6:58 pm

    A. @55#
    B. 19:20 @ 55# – Progression

  9. Jeremy Mghenyi
    Jeremy Mghenyi on June 17, 2013 at 7:16 pm

    Sport
    A) L1- 7
    B) 9+4 STO (20min cap)

  10. Marcy Colbert
    Marcy Colbert on June 17, 2013 at 7:49 pm

    A. @35. Thanks Calli & Megan….great partners! And thanks Sara J. for your help!
    B. First time EVER running that far! (800 meters)…gasp! 9 rounds @45 (banded pull-ups)

  11. John
    John on June 17, 2013 at 7:52 pm

    A: 65#
    B: 8+ 16 @ 65#

  12. Jenn F
    Jenn F on June 17, 2013 at 8:17 pm

    A. 4 rounds at 65#; 4 rounds at 70#
    B. 8+25; 95# and banded pull-ups (my kip sucks!)

  13. Steve Vinz
    Steve Vinz on June 18, 2013 at 5:33 am

    Performance
    A. 95 lbs.
    B. 8+2 @ 115lbs.

  14. Lindsey Grace
    Lindsey Grace on June 18, 2013 at 4:18 pm

    A. 65#
    B. 8 + 24 75#, green band.