CFP Boot Camp
Our next boot camp starts September 30th and meets M/W/F at 7pm-8pm. For more details and to register follow this link.
The Rows
Fitness
A. 8 Sets
15 Sec Push-ups
15 Sec Rest
B. EMOM – 20 Mins
Even – 20 Sec Double-under/Single-unders
Odd – 20 Sec Burpees
Performance
A. Every 15 Sec for 16 Sets
2 x TNG Deadlifts @ 225lb/135lb
Scale the weight accordingly
B. EMOM – 20 Mins
Even – 30 x Double-unders
Odd – 30 Sec of Burpees
Sport
A. Every 15 Secs for 16 Sets
1 – 2 x Deadlifts @ 375lb/235lb
B. EMOM – 20 Mins
Even – 5/3 Strict C2B Chin-ups
Odd – 10 x Ring Push-ups
Games Track 2014
Follow this link
-Post results under comments
A. dl @ 135#
B. double unders and 107 burpees
I still hate burpees!
Perf.
A. 185#
B. 108, single unders
Performance
A. RDL with 1.5 pood (2 slow controlled RDLs and then rest 15 seconds)
B. 79, single unders
A. 135# deadlifts (much easier than the snatches every 15 sec!)
B. dubs & 91 burpees
mostly dubs but my arms hurt so bad from being whipped that I did some singles as well.
A. 205 glad I scaled back some
B. 123
135# DL
Double Unders and 111 burpees
A. 8 sets at 215, 8 sets at 195. Singles for almost all of them. Both felt very heavy. Definitely didn’t warm up enough.
B. Done. went pretty well!
GT and mobility.
A. Performance – deadlifts @ 75lb
B. Fitness – Single-unders + 75 burpees
First time jump roping since surgery! Leg feels good.
Performance
A. @205# – made all 16 rounds
B. 91 (9 per round, last round 10) – biggest achievement of the day though was getting 3 consecutive DUs
Good workout to come back to after 8 days out with bronchitis
A prison rules 2 deadlifts at 175. Felt fine but heavy enough to do the job.
B. 4 chin-ups till round 16 i think then switched back to three. They felt pretty easy. Had to stop doing full sets of 10 push-ups around and break it up into sets the last two rounds or so.
A. Prison rules: 2xTNG 8 sets at 205 and 8 sets at 215
B. performance: hit 30 UB DUs every round :), total 142 burpees with most rounds at 17 and least round at 13 burpees. Earned a free drink! Thanks Matt!
C. EMOM x 10 even 3x push jerks at 95, odd 3x strict C2B chin ups, followed by 4×15 GHDs with Derek
A. Deadlifts at 135#, much easier than the snatches
B. lost count on the burpees, DUs (getting about 20 in a row somewhat often now)
FIRST WOD ALL RX (I know it was an easy one to do that but still was exciting for me – even did all the burpees with no step up or down)
Way to kill Cally!!!!!!!
Performance
A. Done @ 135#
B. 97 burpees, mix of singles and doubles
Performance:
A: Done@225
B: 103. No misses on du’s!
Sport:
A. 1 every 15 sec @ 235#
B. Done. Push-ups felt really good, and surprised myself by getting 3 strict C2B every round.
Performance:
A: 145#
B. 90 (or so) burpees – mostly 10 per round, with SUs (I have a hard enough time doing those!)
A. 135
B. 10-12 burpees every round. Maybe 1 double under in 5 of the 10 rounds 🙁 Good to practice though… glad it was suggested to just attempt the DUs.
A. All DL at 135lb
B. Hit 15-25 DUs each round…. Some days ya got em, some days ya don’t
116 Burpees…First few rounds hit 13, then dropped down to 11 for the rest…
A. DL @ 105
B. DU attempts-strung two together a couple times… i will get these DUs someday
60 Burpees