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Tuesday 05212013

21
May

Tuesday 05212013

Announcements 

-Memorial Day Murph is happening next week on the 27th.  There will only be 1 class at 10am followed by a cookout for all CFP members and family.  Donations for the Wounded Warrior Project will be accepted to help our wounded service men and women, to learn more about the WWP follow this link

Sue

Sue

Fitness 

A1.  Back Squats – 5 x 1 

A2.  Pull-overs – 1 x 20 

B.  3 Rounds AFAP 

400M Run 

15 x Burpee Jumping Pull-up 

2 Min Rest 

Performance 

A1.  Back Squats – 5 x 2 

A2.  Pull-overs – 1 x 20 

B.  3 Rounds AFAP 

400M Run 

15 x Burpee Pull-ups 

50 x Double-unders 

2 Min Rest 

Sport 

A.  Bar Muscle-ups – 5 x 3 

B.  3 Rounds AFAP 

400M Run 

10 x Burpee Muscle-ups 

50 x Double-unders 

2 Min Rest 

-Post results under comments 

7 Responses

  1. Sara Jech

    20:30- Got my first real kipping pull ups tonight…. 🙂
    1st Round- Kipping pull ups & 18 DUs then 82 Singles
    2nd Round- Jump pull ups & 15 DUs then 85 singles
    3rd Round- Jump pull ups & 10 DUs then 100 singles

  2. Staci Vinz

    A. MU work. Got my first MU!!!! Went 5/5 on them!!!
    B. 16:57 (400m row, 10 burpee pull-ups, 50 DU’s-3rds)

  3. kit

    Sport
    A. Done
    B. 20:46 ….humbling experience finishing last, but a great feeling when everyone is on your ass pushing you to finish.
    C. Ate a lot of meat. BAM!

  4. Susan Kian

    Squats at 175-180 5×2
    Bar muscle up work. Only able to do it like a gymnastic kip still. Needs work.
    Wod
    400m
    15 burpee pull-ups
    50 dubs(feel much better)
    3 rounds in 18:40 something

    Thunder thighs volleyball with some fantastic crossfit folks