Monday 09232013

CFP Boot Camp  

Our next boot camp starts September 30th and meets M/W/F at 7pm-8pm.  For more details and to register follow this link.  Only 8 spots left  


Jenn and Jess
Jenn and Jess


A.  4 Sets  

30 Sec Russian Swings

30 Sec Hollow Rocks

B.  10 Min AMRAP

20 x Mountain Climbers

5/5 x Dumbbell Snatches


Prison Rules

A.  Every 15 Secs for 16 Sets

3 x Power Snatches @ 115lb/85lb

Strive for perfect movement, the goal of the prison rules is to stay efficient for every single rep even in a fatigued state.  If your form starts suffering, skip a round or perform one rep per set. 

B.  3 Rounds AFAP 

25 x American Swings @ 1.5 pood/1 pood 

25 x Burpees 

10 Min Cap 


A.  Every 15 Secs for 16 Sets 

3 x Power Snatches @ 135lb/95lb 

B.  3 Rounds AFAP 

25 x American Swings @ 2 pood/1.5 pood 

25 x Burpees 

Games Track 2014 

Follow this link 

-Post results under comments  

16 Responses
  1. Nicole Chovan

    A. Done at 95 lbs. Kind of a blur of what really happened. Some rounds were 3, some were 2, some were 1. Grip was the weak point today. Hands started to rip again.
    B. 9:02 Rx. Tough workout for me today. Not sure why!

    GT 14- Part A. done. Went MUCH better than expected.

    Practiced muscle ups.

  2. Jessi A

    A. 35# worked more on form and technique, did 3 the first 8, then 2, last round I knocked out 3 again.
    B. 2+34 (was really disappointed in the 10 minute cap….wish it would’ve been 12 minutes.

  3. Susan Kian

    Snatches. Did what i could without overdoing it. 95#

    Wod: 9:25 i think

    This felt ok. I do better with bigger sets and longer breaks. This one was harder than it looked.

    Last two workouts have felt pretty good for me. The key is sleep!

  4. Staci Vinz

    A. Some sets of 3, 2, 1. Made sure not to completely skip any rounds.
    B. 9:45- shoulder really bugging me. I gotta get it better in 2 weeks!! Argh!!

    50 GHD’s

  5. Ryan N

    A. 95#
    B. 9:15
    Tonight was a good reminder for me of the ramifications of allowing my lifestyle to get a little sloppy. Made it under the cap, but was brutal. Time to reprioritize a bit and get back on track.

  6. Sue N

    A. 35#, 3 in a row was tough, missed a few.
    B. 2+ 38, thought the burpees would be tough, but swings were harder for me with this one.

  7. Cally

    Did Steve’s program with him tonight:
    6- backsquats 90#
    4X8 push press 55,60,65, 75
    4×8 bench press 55, 60, 65, 75
    4×8 bent row 30,30,30, 35
    50 pushups, 50 ring rows for time
    Good upper body work out

  8. Amy S

    A. 35# form started to get sloppy, so moved to 2 vs 3 midway through. Did all rounds. Good way to practice form.
    B. 2 rounds + 31. Killer for me. But need to work on my weaknesses. Solid WOD.

  9. Sara Jech

    A. 75lbs… Thinking I hit around 60-65% of them…. Rough! Ripped and that sucks 🙁

    B. 9:01 Sport Rx…
    Was going to do 1 pood…Matt said No
    Was going to do 44lbs…. Matt said No…
    Was happy I did the 1.5 pood… Exhausted after that one!

  10. Carrie

    A. 65#. Started a few rounds with 3 then down to 2 and finished with a few 3s
    B. 9:55 1 pood american swings. Super excited I finished within time. Almost lost my cookies outside. Was tough workout for me. Thanks for checking on me Nate D.

  11. Cyndi Wisted

    A. Prison Rules: performed 2 TNG Power snatches every round at 75#. (Wasnt sure how it would have felt or how many i would have got done with 3 TNG. But the 2 felt good and completed with what felt like good technique throughout)
    B. Sport: 7:42 rx (This was a battle, focused on my breath through the burpees to really try and keep a good pace till I finished.)

  12. Paul Bye

    A. @75# – took two rounds off, but got 3 on all the rest.
    B. 2 rounds + 30, Rx. That was a very hard workout, shoulders really feeling it the next day (in a good way!)