Tuesday 06252013

by | Jun 24, 2013 | CrossFit | 12 comments

Announcements:

-The new CFP location is close to complete which means MORE space is soon to come! With more space, comes the opportunity to begin growing our community once again. We encourage you to begin inviting friends, family and anyone else to join the fun. For those interested, call [ 507-884-9370 ] or email [ Info@cfpfit.com ] to set-up a free intro session.

-July 13th – Olympic Lifting Seminar starting at 12 pm – 4 pm 

-July 20th – CFP will be having another PR Challenge start at 12 pm – 2 pm

-CFP will be placing a pre-order for women tank tops, women college t-shirt, and mens college t-shirts.  The order will be going through July 1st, you can follow the following links to place your order.  

Women Tanks

Women College t-shirt 

Mens College t-shirt

PR challenge is coming up.... ready to PR?
PR challenge is coming up…. ready to PR?

Fitness

A1.  Back Squats – EMOM – 5 Mins

5 @ 80%

A2.  Pull-overs – 1 x 20

B.  5 Rounds AFAP

10 Front Rack Lunges w/Bar

200M Sprint

Performance

A1.  Back Squats – EMOM – 5 Mins

5 @ 80%

A2.  Pull-overs – 1 x 20

B.  5 Rounds AFAP

10 Front Rack Lunges @ 95lb/65lb

200M Sprint 

Sport 

Level 2 

A.  3 Sets NFT 

5 x Largest Deficit HSPU 

10 x T2B 

Level 1 

A.  EMOM – 10 Mins 

Even – 5 x Ring HSPU 

Odd – 5 x G2S Atlas Stone @ 115lb/70lb

B.  5 Rounds AFAP 

10 x Front Rack Lunges @ 135lb/95lb 

200M Sprint 

-Post results under comments  

12 Comments

  1. Jim
    Jim on June 25, 2013 at 9:53 am

    A. 135 taking it easy
    B. 10:26 Rx’d shin splints are killing me

  2. Rach
    Rach on June 25, 2013 at 9:53 am

    Performance
    A: @160
    B: @85#, 11:16 (my butt was cramping!!) not the best wod to return back after time off…
    5×5 bench press: 65, 85, 95, 105, 115
    Then tried 1rm: 135 (pr by 15#).

  3. Pat Demeules
    Pat Demeules on June 25, 2013 at 4:20 pm

    A. 205, 6 reps on last set
    B. 11:40ish 75#

  4. Megan
    Megan on June 25, 2013 at 5:26 pm

    Wow I didn’t know some muscles existed until they hurt during this WOD!
    10:25. 55#

  5. Marcy
    Marcy on June 25, 2013 at 5:46 pm

    A. 75 lbs. last rep did 12
    B. 10:02 Probably should’ve done a bit more weight for the lunges. But then again,
    maybe I’ll be able to walk tomorrow?! Next time I will increase the weight ok?

  6. John
    John on June 25, 2013 at 6:48 pm

    A: 145#, 12 reps last set
    B: 9:09 @55#

  7. Susan kian
    Susan kian on June 25, 2013 at 6:49 pm

    L2 didnt finish all of the hspu because i was inconsistent doing them with that much deficit. I probably should have gone back down.

    Wod sport rx 8:54

    Loved it. All legs!!!

  8. Sara Jech
    Sara Jech on June 25, 2013 at 7:15 pm

    A. @145, did 8 reps on last set
    B. 9:58 @ 65lbs- including an additional set of lunges (thought we ended with lunges…oops)…

    GOOD leg day 🙂

  9. Staci Vinz
    Staci Vinz on June 25, 2013 at 7:23 pm

    L2: HSPU done on 45# plates with abmat. Worked on kicking up into them.
    B. 7:57 Sport

  10. Jenn Frank
    Jenn Frank on June 25, 2013 at 9:24 pm

    Performance
    BS–125#, maybe this was a little light, I was sandbagging for the lunges 🙂
    WOD– 9:30 Rx

  11. Jen
    Jen on June 26, 2013 at 2:52 am

    A. 95#
    B: 9:10 with 35#

  12. Steve Vinz
    Steve Vinz on June 26, 2013 at 5:28 am

    Performance
    A. 205 lbs.
    B. 11:45 with 80lbs.

    WOW….that was tough on the legs, in a good way!