Tuesday 09102013



A.  4 Sets

8 x Goblet Squats

45 Sec Rest

8/8 x Kettlebell Row

45 Sec Rest

B.  3 x 2 Min AMRAPs

100M Buy in Sprint


10 x Ball Slams

10/10 x Mountain Climbers

2min – RBR (Rest Between Rounds) 


A1.  Pause Back Squats – 5 x 3

A2.  Strict Dips – 5 x 5

B.  3 Rounds AFAP

10 x Squat Clean Thrusters @ 135lb/95lb

20 x Pull-ups

2min – RBR 


A.  Push Press – 5 x 1 w/3 Min Rest

B.  Max UB Set of Push Presses @ 65% of heaviest set 

C.  3 Rounds AFAP 

10 x Back Squats @ 225lb/155lb – weight starts from the ground 

20 x Burpees 

2min – RBR 

Games Track 2014 (All levels) 

A.  10 Sets AFAP 

100M Sled Sprints @ 90lb/45lb 

30sec – RBR 


25 x Strict Dips (Straight Bar) 

25 x Kipping Dips (Straight Bar) 

50 x T2B 

C.  10 Min Recovery Row 

-Post results under comments  



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14 Responses
  1. Sara Jech

    A1. Squats at 155lbs
    A2. 2-4 Strict dips for each set 🙂 with the remaining ones done with red band

    B. 13:08 RX – Oh my goodness…. hands are SORE!!!!!!!
    95lb Thrusters were quite a challenge, but glad I did them!
    By my last set of pull ups I was down to doing 1 at a time……. Grip was gone!!!!!!!!

  2. Holly Todd

    A1. Squats at 155lbs
    A2. ALL Strict dips! this was a first for me! 🙂

    B: 12:57 performance @ 85# thrusters and no band!
    My hands are so sore after yesterday and then today! Today was a good challenge for me!

    1. cfpcoach

      It can be dangerous if you’ve never done it, but it’s a common movement you’ll see in CF competitions. Practice now or fail later.

  3. Crysta P

    A. Goblet Squats w white KB
    Kettlebell Rows w green KB
    B. 3 + 2
    Did the ski erg instead of the sprint – probably would’ve had more if I didn’t have the travel time between the ski erg and where my ball was
    The ski erg was delightful.

  4. Paul Bye

    A. @135#, unassisted dips (matador)
    B. 12:00 @95#, jumping pull-ups. Was severely winded after each round of thrusters, had to catch my breath before the pull-ups.

  5. Staci Vinz

    A. Only worked up to 125 (spent time warming up for WOD weight)
    B. 10:11 Rx (I definitely thought this would be much more difficult to back rack than it was).

  6. JennF

    A. I don’t remember how much we did…Ang? Carrie?
    B. 12:40 Performance 75# for 1st 2 rounds, 80# for last round. Blue thin band pull-ups.

    Not sure how, but did 2 kipping unbanded pull ups after the WOD– I did yell and jump up in the air and demand high fives after– yep, that girl 🙂 I think I might have scared Josh!!

  7. Jessi Andersen

    A1. 85#
    A2. Done with green band
    B. 13:14 (thrusters at 55#, and pull-ups with black band, had to add red band at the end)
    Starting to add more weight, but still taking it slow at the direction of the coaches. Feeling great though! No pain. 🙂

  8. Nicole Chovan

    A. 5 sets of 3-5 Front squats then ME back squats. Started at 155, ended at 180
    B. Tough one for me.. 8:59 (first round at 125, second round at 130, third round at 135) Could have probably gone a little heavier, but when warming up I struggled getting 125 to my back without dropping it, so thats where I started (after I practiced a few times!)

    Push presses- had no idea where I was at with these. Honestly didn’t think I’d make it to 125, but the single reps seemed to go pretty well with my shoulder. Started at 105. Increased by 5 lbs to 165. New PR 🙂 Woo hoo!