11 Comments

1. 

   nate birkholz (@natebirkholz) on April 5, 2012 at 6:44 am

   Bench press: 135 /185/185/185/185 (hamstring cramps made for a couple of interesting reps)

   WOD: med ball slams 10
   kb swings (american) 9
   DU 8 (One bad set, the rest averaged 18)
   Shuttle run 6

   50 alternating pushups

2. 

   Jim Sorum on April 5, 2012 at 11:27 am

   Bench 95,115,135, 145, 155X2. Bench is my worst lift and since I suck at pretty much all the lifts that is saying something

   WOD:
   slams 10
   KB 12
   DU 11
   run 6
   total 39

   DU really screwed me up, just could coordinate the first round. Many of the future rounds approached 20 with little effort

3. 

   jennifer brickley on April 5, 2012 at 1:15 pm

   Bench press 55, 75,75, 85 attempted, 80 x2

   10, 10, 32 singles, 6

4. 

   Caroline on April 5, 2012 at 2:16 pm

   3rd day back after 3 months, this old lady’s quads are finally loosening up…Bench Press 55/60/65/65/65- WOD 7,9,35 singles, 1…

5. 

   Steve Vinz on April 5, 2012 at 5:39 pm

   Bench: 95, 105, 115, 115, 115.
   Slams — 10
   KB’s — 11
   Singles — 40
   Run — 6
   Total: 67

   50 alternating push-ups.
   Good workout!

6. 

   Chris Nelson on April 5, 2012 at 9:11 pm

   Bench (5×3): 215, 215, 225, 225, 230

   Slams – 9 (20lb)
   KB – 13 (Yellow)
   DU – !@#!$!!!&*!!! (FAIL)
   10m Run – 60 m

   50 alternating pushups

   First ever Tabata. Nice!

7. 

   Chris Nelson on April 5, 2012 at 9:16 pm

   Have lost 15 lbs* since starting CFP, yet haven’t lost weight on bench press even though we only do it once every two months at CFP (compared to my doing BP twice a week pre-CFP days). Sweet!

   *And bodyweight loss was never a specific goal.

8. 

   Todd J on April 6, 2012 at 5:39 am

   Slams -12 15lb slam ball
   KB- 12 Yellow
   DU – did 45 singles
   10m run -6

   loved this workout fast yet effective was able to keep up with the numbers I had done on the first set of 20 seconds for each movement.

9. 

   Keith on April 6, 2012 at 6:37 am

   A good whole body workout

10. 

    Scott Gamb on April 6, 2012 at 11:20 am

    Oly class then:

    B. Bench Press 95/105/105/105/105

    C. WOD
    10 – 15# slam balls
    12 – 26# KB swings
    13 – Air squats – still going easy on my heel
    36 calories burned on the rower

    D. 50 alt. push-ups

    First ever Tabata, really liked the pace.
    Great workout!

11. 

    John Colbert on April 6, 2012 at 7:13 pm

    Bench : 45, 135, 145, 155, 160 once.

    11- 20# ball slams
    11- KB swings blue
    45- singles
    6- 10 m runs