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Tuesday 09242013

23
Sep

Tuesday 09242013

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.  Only 6 spots left!

Erica

Erica

Fitness 

A.  4 Sets 

5 x Pause KB Front Squats (Dbl Rack) 

45 Sec Rest 

5 x Power Swings 

45 Sec Rest 

B.  3 Min AMRAP 

10 x Sit-ups 

10 x Russian Swings 

10 x Squats 

4 Cycles Total 

1 Min Rest after each round 

Performance 

A1.  Pause Back Squats – 5 x 2 

A2.  Power Swings – 5 x 5 

B.  3 Min AMRAP  

3 x Power Cleans @ 135lb/95lb 

6 x Push-ups 

9 x Squats 

4 Cycles Total 

1 Min Rest after each round 

Sport 

A.  Every 15 Secs for 16 Sets 

3 x Thrusters @ 135lb/95lb 

B.  3 Min AMRAP 

3 x Power Cleans @ 185lb/125lb 

6 x Push-ups 

9 x Squats 

4 Cycles Total 

1 Min Rest after each round 

Games Track 2014 

Follow this link 

-Post results under comments  

 

 

17 Responses

  1. Nicole Chovan

    Worked on 2 rep snatch in prep for the Granite Games. Felt rushed because I was trying to switch out plates every 30 seconds, so I didn’t get as far as I would have liked. Dropped down to 85 and focused on squatting and worked my way up to 160! 🙂

    Did some work on the airdyne and some mobility and called it a day!

  2. Sue N

    A1. 85, 85, 105, 105, 105
    A2. 1 pood
    B. 4/3+4/3+3/3+4, cleans at 65#
    I like the variety of WODs like this, including the length with small breaks.

  3. Cyndi

    A. Back squats: 125, 145, 145, 155, 160
    Power swings: 1.5 pood
    B. 5, 5+12, 5+11, 5+10. At 95#
    Pushups feel good! 🙂

  4. Marcy

    A1. 85#, 85#, 95#, 95#, 105#
    A2. Blue bell (not sure weight, but it was heavy 🙂
    Wod: 4+3; 4+3; 3+3; 3+3
    Thinking I’ll sleep good tonight!

  5. JennF

    A. JECH?? I Wasnt paying attention. I think I got up to 170 x 2, then 180 bailed after 1.
    A1. 1.5 pood
    B. 4+8, 4+8, 4, 4+1. RX with the exception of 3rd round— I was gassed and wormed several push ups. Form could have been better at 85#??

  6. Susan Kian

    Sport:
    95 thrusters…tried to keep moving 3s turned to 2s and 1s

    B. felt ok. 4/3+9/3+4/3+15. Could have pushed harder but my pace was probably good. Tried to breathe steadily.

    Abs

  7. Sara Jech

    A. Killed it with Jenn Frank!!!!!!!
    I think we ended with 175…. I was too busy dancing to all the 60s music LOL
    Power Swings done with 2 pood

    B. Performance RX (with the exception of knee push ups)
    5, 5, 4+8, 4+6…. I think*

  8. Mark Michalski

    A1. Pause Back Squats – 5 x 2 @ 205 (could have gone heavier, but easing back into it)

    A2. Power Swings – 5 x 5 @ 1.5 pood

    B.
    3 x Power Cleans @ 135lb

    6 x Push-ups

    9 x Squats

    I’m out of shape. This nearly killed me!