Just a friendly reminder that CFP is closed for Thanksgiving!
A. Rx – Intermediate Option
For total time –
3 Rounds AFAP
200M Run/Row
6 x Snatches @ 155lb/105lb
6 x Muscle-ups or 12 Pull-ups
(10 Min Cap)
-Rest 4 Minutes
3 Rounds AFAP
9 x Deadlifts @ 245lb/155lb
12 x HSPU
30 x Double-unders
(10 Min Cap)
-Rest 4 Minutes
3 Rounds AFAP
20 x UB Wallballs @ 20lb/14lb
20 x Sit-ups
(8 Min Cap)
B. Intermediate – Novice Option
For total time –
3 Rounds AFAP
200M Run/Row
6 x Power Snatches @ 65%
12 x Jumping Pull-ups
(10 Minute Cap)
Rest 4 Minutes
3 Rounds AFAP
9 x Deadlifts @ 135lb/95lb
12 x Push-ups
60 x Single-unders
(10 Minute Cap)
Rest 4 Minutes
3 Rounds AFAP
20 x Wallballs
20 x Sit-ups
(10 Minute Cap)
-Post results under comments
1st round: 9:55 w/200m run. 2nd round: 6:27, dead lift 190# and 60 singles. 3rd round: 7ish minutes, didn’t look at clock, one of the last to finish this one but finished under the cap.
Felt good about the workout today, I like the longer workouts. I did all three rounds of the snatch, dead lifts, and wall balls unbroken.
26:39 scaled. Round 2 was by far the hardest/slowest.
Round-8:09, 8:20, 6:15. 75lb snatch and 135lb dead lift. 1/2 of pull-ups were kipping followed by jump ups. 1/2 HSPU the rest were standard push-ups. Mix of 20lb. and 14lb. wall ball.—great w.o. loved the variety.
29:37 scaled…..good WOD for sure!
26 min range. Great workout with great people! Masters swim workout tonight.
27 min range. (9:56/6:50 and didnt see the last time but around 7)
45# Snatches (was pushing it a little) with jumping pull-ups
65# dead lifts with single unders
10# wallballs
Finished with some Tabata Hollow Rocks
I enjoy these WOD with smaller reps.Reminds me of bootcamp and includes a nice variety.
1st round -7:58
2nd round- 9: something
3rd round- 11:32
1 – 8min snatch @95lbs
2 – 9:20 dead lift @225lbs
3 – 5:40
Earned that Turkey!!!
1 – 6:26 rx
2 – 5:00 rx
3 – 3:04 rx
Nice work everyone!
1)7:57rx
2)4:24rx
3)3:24rx
Had a blast working out with the 5:30pm crew! Strong work all!
What a workout! Fun and painful. I did option the intermediate/Rx version with 65# snatch and modified HSPU. Loved it, great pre-holiday WOD!
Did the RX version with medball slams instead of dubs. I’m to lazy after all that work to figure out my exact times to post.
Happy Thanksgiving CFP Family!!!!
65# Snatches 8 something.
105# Deadlift, push ups, singles 4:45
10# wallballs unbroken 3 something I think. Scaled it to 10# due to shoulder ache.
Big fan of the triple WOD!
scaled Intermediate
8:38 @ 95lbs
9:59 @ 185lbs
5:17Rx
Can’t recall times, great pre- holiday wod!! Great job everyone!!
Great workout today! Had a blast with the 530am crew! Don’t remember time.
24:10 I believe. Row, jumping pull-ups, #55 power snatch, 80# DL, singles. Snatches felt really week, rowing strong. 2nd WOD definitely the strongest. Haven’t done wall balls in forever but did well.
1. 8:40 @75 lb
2. 6:30 @85 lb
3. 5:35 @14 lb
Good workout