Monday 07292013

by | Jul 25, 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.

Alex

Alex

Fitness

A.  10 Min Skill AMRAP

1 x Power Snatch (Pos 3)

1 x Power Snatch (Pos 1) 

1 x Snatch Balance

1 x OHS

B.  10 Min AMRAP 

30 x Double-unders (3:1) 

15 x Russian Swings 

Performance 

A.  Every 75 Secs for 8 Sets 

1 x Power Snatch 

1 x OHS 

1 x Snatch Balance 

B.  10 Min AMRAP 

30 x Double-unders 

15 x Snatches @ 75lb/55lb 

Sport 

Level 2 

A.  3 Rounds NFT 

5 x Scaled Muscle-ups 

5 x Strict Close Grip Pull-ups 

5 x Strict Dips 

5 x Strict Wide Grip Pull-ups 

5 x Strict Dips 

Level 1 

A.  EMOM – 6 Mins 

5/3 x Muscle-ups 

B.  10 Min AMRAP 

30 x Double-unders 

15 x Snatches @ 75lb/55lb 

Optional Accessory 

A1.  GHR – 3 x 15 

A2.  GHD – Sit-ups – 3 x 15 

A3.  Banded Pull Aparts – 3 x ME 

-Post results under comments  

15 Comments

  1. Amy K
    Amy K on July 29, 2013 at 6:48 am

    A) performance 85 lbs x 3 then 90 x 5
    B) performance Rx 5 rounds + 30 DU + 5 snatch

  2. Megan R
    Megan R on July 29, 2013 at 9:29 am

    A) performance @ 55lbs
    B) performance RX YO! WOOOHOOO! 2+30+3. now i have no excuse to not do DU…

  3. Jim
    Jim on July 29, 2013 at 9:49 am

    A. 95
    B. 4 + 35 Rx

  4. Alexi
    Alexi on July 29, 2013 at 11:39 am

    A. Performance, started at 95, kept adding weight. Ended up at 125 I think.
    B. 4 + 90 SU + 3 Snatches.

  5. Jeanne
    Jeanne on July 29, 2013 at 1:24 pm

    A. Performance @ 65
    B. 4+30DU+2 RX!!

  6. Pat Demeules
    Pat Demeules on July 29, 2013 at 4:07 pm

    A. 95
    B. 4 + 45 single unders, 75#

  7. Sara Jech
    Sara Jech on July 29, 2013 at 6:06 pm

    A. 2 @ 75lb, 6 @ 80lbs
    B. 3 + 30 DUs + 10 Snatches @ 55lbs
    Getting better at those DUs everyday 🙂 Hit 22 in a row tonight!!!!

  8. Crysta P
    Crysta P on July 29, 2013 at 6:09 pm

    A. Performance @35lbs
    B. @ 35lb 3 + 90 SU’s
    Super nervous about the # of snatch reps but the shoulder felt and still feels good. I can add some weight back on!

  9. Paul Bye
    Paul Bye on July 29, 2013 at 6:49 pm

    Performance
    A. @95# – fell backwards on a couple of the snatch balances, apparently not so balanced
    B. 4+91 with singles, 75#

  10. Jen
    Jen on July 29, 2013 at 6:50 pm

    A. Done at 55#
    B. done at 40#/singles: 4+90+10

  11. Susan kian
    Susan kian on July 29, 2013 at 7:07 pm

    2 full days of HEAVY lifting moving my parents in MPLS. Longest workout ever…..i feel like a Crossfit workout would be a rest day.

  12. Jenn Frank
    Jenn Frank on July 29, 2013 at 7:13 pm

    A. 65# x4; 70# x4
    B. 55# 4+80 (singles).

  13. Rach
    Rach on July 29, 2013 at 7:33 pm

    performance
    A: 3×75, 3x 85, 2×90
    B: 5+30 rx.
    that was way more taxing then I thought it woulda been… wow!

  14. Cory L
    Cory L on July 29, 2013 at 8:08 pm

    A. 65lbs
    B. 6+44 Fitness.

    Elected to do fitness to go easy on hip flexion. Currently my back is feeling better than it has for the past four days, including the minutes leading up to the workout!

  15. Steve Vinz
    Steve Vinz on July 30, 2013 at 5:44 am

    Performance
    A. 2 X 75lbs, 6 X 95 lbs,
    B. 3+90+5 @ 75lbs….first round did DU’s, then back to singles.

    Gotta keep working on those DU’s!