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 [ [email protected] ] to set-up a free intro session.
-July 20th – CFP will be having another PR Challenge start at 12 pm – 2 pm
Fitness
A. EMOM – 5 Mins
5 x Deadlifts – Perfect form!
B. 25 Min AMRAP
200M Row
15 x Sit-ups
200M Run
15 x Squats
Performance
A. EMOM – 5 Mins
5 x Deadlifts – Perform form!
B. 25 Min AMRAP
200M Row
20 x Sit-ups or T2B
200M Run
20 x Squats
Sport
Level 2
Every 90 Secs for 8 Sets
5 x Deadlift HAH (Heavy as Hell)
30 x Double-unders
level 1
Every 15 Secs for 16 Sets
2 x Deadlifts – Start at 315lb/225lb – Increase if necessary
B. 25 Min AMRAP
200M Run
20 x Push Presses @ 75lb/55lb
200M Row
20 x Dumbbell Snatches @ 55lb/35lb
-Post results under comments
A. 165, 175, 175, 175, 175
B. 7 + 150 M Row….. GOOOD WOD!!!!
A. 175# all rounds. Prob should’ve increased a little
B. 5 rounds + 200+ 10. Huffing and puffing on this one!
A. 225
B. 5+207 T2Bs I couldn’t string together my T2Bs like usual, but still a great WOD
A) tried to get fancy and attempted level 1 and did 5 or 6 sets 2X225 but that was a mistake because my lower back started hurting. Then i took off 100 pounds and continued for a few rounds. Then matt corrected my technique and it was much better. Then i finished with5x175. I should have done level 2.
B. sport wod rx 4+208
6+220, perf/situps. Felt good to finally be back. I’ve really missed CFP.
A. 165
B. 6+220 performance/situps
Level 2: clock was set for fitness/performance so I only did 5 rounds emom @285.
Wod: 5 rounds w/t2b.
Heat must have got to my brain, ran twice in a row one round instead of run/row . Then ran right after rowing one round, realized it after 20 meters so jumped onto dock to do squats, then went back to running.
performance
A: 165×2, 175×3 (focused form, started rounding my back.. 🙁 )
B. row, t2b, run, sq 4+ 400 + 28 reps
shoulder aching again.. so playing it safe.
A. 105×3, 125×2
B. 5+200 (all rowing)
Great WOD , felt really good
A. All rounds at 225lbs. It felt heavy but doable
B. 5 rounds + 200 row + 20 sit-ups + 200M run
A) 175 x 5
B) 6+420
Did 3 rounds toes 2 bar then switched to sit-ups – concerned I was spending too much time at the bar so I switched.
A. 75 … wish I’d done more. Could’ve…should’ve. Next time.
B. 5 (that was my goal too. Surprised myself with the last set of squats! Matt was counting the time down and I really wanted to finish
the 5th round. Didn’t know I could go that fast! ha!) I actually really liked the wod in spite of the heat.
Don’t feel bad bad about not lifting more weight honey, at least you had a perfectly matched outfit ( according to matt). I am proud of you ( your performance, not your outfit)
🙂
205 all rounds maybe could of increased a few more lbs
Fit 7+200m row + 15 sit ups + 80m row
A. Deadlifts at 275. Very hard.
B. Performance w/situps. I THINK I got 7 + row + situps + 150ish meter sprint (thanks Matt). Maybe it was 6. I need to bring along a Sharpie or something to make a mark on my arm for every round completed.
Then, I finished 20 more squats after the time was up just to make it an even 8.
A: @ 165#
B: performance, 5+ 200+20+200, sit-ups
105# PR 🙂
7 rounds 🙂
Great wod! LOVED IT!
Wow! Awesome! Way to go Megan!
A. 85, 95, 95, 105, 115 I think. I know I ended with 115, anyway.
B. 5 + 200 run + 20 squats + 100 row
Jeremy asked me how the WOD was and I replied with “good.” And then told me I had to put that on the website because this is the first time I’ve ever said anything positive.
A. 105 for all sets
B. 5 + 425, nice long WOD, good change of pace.
A. 85lbs.
B. 5 +203. performance with situps. I liked this one.
A. 105# was a little light but hard when you have a partner and have to change weight
B. performance 5 rounds + about 50M
Sport:
L1: @ 205
B. 5 + 200m + 20 + 96m
a. 135#
b. 5 + 200 +20 +200
135#x2 then 145#x3 a little shy since I had a past back tweek with higher weight.
WOD- 6+200+20… WOD felt like I was back in bootcamp
250/250/250/275/250
5 rounds plus 20 squats and 110 meter row.
Did toes to bars after being questioned on my testosterone levels (is it low t?)….:/
Perf.
A. 175#
B. 6? Lost count.
A. 105# — I don’t think I have a max deadlift but could have gone a little heavier
B. 6
Loved the WOD!! Slowed a little with rowing in the 5th and 6th round. Running and squats were good. Sit-ups could have been better if I could ever remember the right way for the ab mat!
Performance
A. 185lbs, should have gone heavier.
B. 5 rounds….did 2 rounds of t2b, then 3 rounds of sit ups.
I really like this kind of workout….felt good!
Performance
A. Had to do Russian swings to let my back heal up more, which was perfect since it gave me the opportunity to work on what should be very similar form and to get some more badly needed endurance into my quads (Thanks Matt!).
B. 6 rounds… like exactly 6 rounds. Weird.
Was curious since it was a hot day and a cardio workout I weighed myself before and after and found I lost about 2lbs of weight over the course of the hour. This WOD was a great mental challenge for me; I was able to focus a lot on that aspect and I feel like I made good progress there. Great workout!
A. 155# -should have went heavier but was focusing on the correct form.
B. 6+20+200m row
Love these WOD’s after a good couple days of lifting