Announcements
-Memorial Day Murph is happening next week on the 27th. There will only be 1 class at 10am followed by a cookout for all CFP members and family. Donations for the Wounded Warrior Project will be accepted to help our wounded service men and women, to learn more about the WWP follow this link.
Fitness
A1. Back Squats – 5 x 1
A2. Pull-overs – 1 x 20
B. 3 Rounds AFAP
400M Run
15 x Burpee Jumping Pull-up
2 Min Rest
Performance
A1. Back Squats – 5 x 2
A2. Pull-overs – 1 x 20
B. 3 Rounds AFAP
400M Run
15 x Burpee Pull-ups
50 x Double-unders
2 Min Rest
Sport
A. Bar Muscle-ups – 5 x 3
B. 3 Rounds AFAP
400M Run
10 x Burpee Muscle-ups
50 x Double-unders
2 Min Rest
-Post results under comments
A) 145 lbs. back squat x2
B) 19:01 performance Rx. Double unders were not easy today.
A. 195,205,215,225(f)
B. 16:40 Rx’d high bar for burpee pullups
20:30- Got my first real kipping pull ups tonight…. 🙂
1st Round- Kipping pull ups & 18 DUs then 82 Singles
2nd Round- Jump pull ups & 15 DUs then 85 singles
3rd Round- Jump pull ups & 10 DUs then 100 singles
Sport
A: worked on bar mus
B: ugh hit cap 2 ends + 5 butpee mu.
That was a killer!!
A. MU work. Got my first MU!!!! Went 5/5 on them!!!
B. 16:57 (400m row, 10 burpee pull-ups, 50 DU’s-3rds)
Sport
A. Done
B. 20:46 ….humbling experience finishing last, but a great feeling when everyone is on your ass pushing you to finish.
C. Ate a lot of meat. BAM!
Squats at 175-180 5×2
Bar muscle up work. Only able to do it like a gymnastic kip still. Needs work.
Wod
400m
15 burpee pull-ups
50 dubs(feel much better)
3 rounds in 18:40 something
Thunder thighs volleyball with some fantastic crossfit folks