Wednesday 07172013


-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

Alexi the bear
Alexi the bear


A.  EMOM – 5 Mins 

5 x Deadlifts – Perfect form! 

B.  25 Min AMRAP 

200M Row 

15 x Sit-ups 

200M Run 

15 x Squats 


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 


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  


32 Responses
  1. Carrie

    A. 175# all rounds. Prob should’ve increased a little
    B. 5 rounds + 200+ 10. Huffing and puffing on this one!

  2. Susan kian

    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

  3. Brandon

    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.

  4. Rach

    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.

  5. Amy K

    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.

  6. Marcy

    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.

    1. John

      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)

  7. Alexi

    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.

  8. Jessi

    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.

  9. Sara R

    A. 105# was a little light but hard when you have a partner and have to change weight
    B. performance 5 rounds + about 50M

  10. Jenn F

    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

  11. Carlos

    5 rounds plus 20 squats and 110 meter row.
    Did toes to bars after being questioned on my testosterone levels (is it low t?)….:/

  12. Teresa

    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!

  13. Steve Vinz

    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!

  14. Cory L

    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!

  15. Holly T

    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