Monday 10292012

Another great Halloween workout at CFP!

If you’re interested in trying out our program at CFP, we’re offering scheduled group intros every week.  Our next one is this Wednesday at 5:30 pm and Saturday November 3rd at 11am.   Contact Matt at [email protected] to reserve your spot!  

A.  Take 20 Minutes to Practice or Establish a new 1 Rep Max Clean&Jerk



Kettlebell Swings @ 1.5 pood/1 pood (American or Russian)  

Lateral Jumps 24inch/20inch (1 Jump = 1 rep)

C.  Perform the following without any rest:   

1 Min of Lying Leg Raises 

1 Min of Russian Twists 20lb/14lb 

1 Min of Sit-ups 

1 Min Plank 

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34 Responses
  1. Nate

    5 lb C&J PR. Feels good.

    WOD: 7:24 Rx American swings. Feels bad. This one really left me in a heap. It’s a keeper.

  2. Angela

    100# clean & jerk (should have referred to my journal as this was not a PR)
    WOD: 7:25 with me & the morning queen, Kristine. Russian swings & lateral box jumps. This was a lung burner for me!

  3. Ben

    C&J 175# another 20# PR for this movement, and it feels pretty good.
    WOD: 7:58, intense workout, took a lot out of me.

  4. xfjosh

    No attempts to max – just worked on form. Need to find out how to “heal up” my elbows….feels tender inside the joint on front rack positions still. Continuing to work on mobility to help this.
    WOD 6:56 1.5 pood and 16 inch box

  5. Staci

    A. Just practiced C&J. Not ready to put a lot of weight on my leg yet. Stopped at 145#.
    B. KB swings/ball slams @ 20#

  6. Jen Brickley

    95#. Should have attempted 100, but went for 105. Cleaned it only. 🙁 Was hoping to PR today. Need to work on form.
    WOD: 6:56 16 inch box, 1 pood.

  7. Ashley

    100# C&J – this was a 30# PR

    WOD: 7:51 w/ 16″ box jumps and pink Russian KB swings. This one was rough at the end.

  8. Vince Brickley

    C&J 145#, 10# PR. WOD 7:17 Russian swings with a black kb and 3 plates instead of the box. someday….

  9. Jessi Sawyer

    No PR today – wasn’t feeling it. 6:36 WOD with 12″ plates for lateral jumps and 1 pood. Probably could have gone up to 16″.

  10. Mike S

    A. could have cleaned more but worked on jerk instead
    B. correction: must have been a 16″ box. Red KB Russian swings

  11. Rach

    Max back sq: 210… Then wt got to shoulder from wanting/ trying to drive up from heavy sq… 🙁 so stopped.
    Wod: 8:43rx!!! ( first time in while I can write that!!)
    Jumping side w/ o arm made it hard… But doable.