CFP Boot Camp
Our next boot camp starts September 30th and meets M/W/F at 7pm-8pm. CFP offers group discounts of three or more, for more details and to register follow this link.
Squat!
Fitness
A. 8 Sets
15 Sec – Russian Swings
15 Sec – Rest
B. 8 Min AMRAP
40M Farmer Carry (2 Kettlebells)
60 x Single-unders
20 x Sit-ups
Performance
A. Prison Rules
Every 15 Secs for 16 Sets
2 x Power Snatches @ 135lb/95lb
B. 8 Min AMRAP
20 x Cal Row
20 x Russian Swings @ 1.5 pood/1 pood
20 x Sit-ups
Sport
A. Prison Rules
Every 15 Secs for 16 Sets
2 x Power Snatches @ 155lb/105lb
B. 8 Min AMRAP
1 – 2 – 3 – 4 – 5 – 6…. Ascending ladder
Power Cleans @ 245lb/155lb
HSPU @ 4inch/2inch Deficit
Games Track 2014
Follow this Link
Note – You will need permission to follow the Games Track due to the high physical demands. If interested, please contact Matt, Josh, or Shawn to see if this is appropriate programming for your level of fitness and commitment.
-Post results under comments
A. 85/75#
B. 3 rnds + 7 cal rx
Happy Monday!
A. 55#: 13/16 sets
B. 2 rounds + 16 cal
The snatches felt like a WOD in itself!
A. 75# made all the lifts. Really liked this part
B. performance 2+ 34.
A. Fitness – Kettlebell Swings
B. Performance – 2+25.
A. 95
B. 3+16
A. 55#-Missed one lift on two separate rounds
B. Performance: 2+30 Rx
A. started at 75# and my wrist was not having that so took off 10lbs. I missed a few lifts not sure how many I missed
B. Performance 2+48
A. 95lbs
B. 3+10
Performance
A. 105 missed 2 lifts total
B. 2 + 44 1.5 pood
Performance
A: 65# – missed one rep
B: 3×60 w/blue KB
Couldn’t make it to class today but did my own workout at home.
16 sets of two power snatches, hook grip awkward with our men’s bar but managed. 95lbs
3×8 handstand push-ups.
5x3power cleans 115
Stationary bike sprints one minute hard one minute easy for 15 minutes…..
Performance
A. 55#, missed one
B. 2 + 20 calorie row
Fun WOD, snatches felt surprisingly good tonight!
Perf.
A. 65#
B. 3+20 rx
Performance
A. 35# – kept it light with so many reps and it felt really good!
B. 3 + 5 Rx
A. All Snatches at 85lbs… RIDICULOUS!!!! Missed 5 snatches… was pretty happy with this!
B. 3 + 4 Rx…
Really not a fan of rowing for calories…. would much rather row for distance!
Posterior chain is quite tired tonight!!!! Hopefully can get loosened up for tomorrow’s WOD!
Sport:
A. Hit 14/16 rounds @ 105#
B. 5 + 11 Rx (41 reps)
100 GHD’s
A. 35#. I loved the repetition so I can work on my form! Could’ve done more weight, but want better form.
B. 2+ 20 cal
A. 115# missed 2.
B. 3 rnds + 26
A. 35# – I liked the reps, lots of time to focus on form with a lighter weight.
B. 2+43, RX