Wednesday 05082013

Announcements 

-Starting May 7th CFP will be adding an additional 8am class for Tuesdays and Thursdays.  

-Memorial Day Murph is just around the corner.  On May 27th CFP will honor Medal of Honor hero Michael Murphy as well as all of our veterans past and present.  CFP will be raising money for the Wounded Warrior Project by selling “Never Forgotten” t-shirts in which $5.00 from every shirt will be donated.  Please reserve your shirt before May 13th here.

Overhead
Overhead

Fitness

A.  Clean Progressions (Pos 1,2,3)

B.  5 Rounds AFAP

5 x Deadlifts

5 x HSPU/Variations

Rest as needed…and then… 

w/Partner time permitting (You go I go) 

10 x 200m/150m row sprints 

Performance

A.  Cleans – 5 x 3 @ 70%-75%

B.  5 Rounds AFAP 

5 x Power Cleans @ 155lb/105lb 

5 x HSPU or Wall Climbs 

Rest as needed…and then… 

w/Partner time permitting (You go I go) 

10 x 200m/150m row sprints 

Sport 

A.  Max Effort TNG Power Cleans @ 185lb/105lb 

B.  5 Rounds AFAP 

5 x Power Cleans @ 205lb/135lb 

5 x Deficit HSPU @ 8inch/6inch 

Rest as needed…and then… 

w/Partner time permitting (You go I go) 

10 x 200m/150m row sprints 

-Post results under comments  

 

 

 

 

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13 Responses
  1. Ben

    5+3 squat cleans.) 1 round at 155, and 4 rounds at 175.
    WOD.) 4+3, wall climbs. oddly enough, the sprints felt reat after the WOD

  2. Paul Bye

    A. 115-135-155-155-155
    B. 8:35 @135#, Wall-climbs. I didn’t realize how hard wall-climbs would be after doing heavy power cleans.
    C. Done (somewhere between 15 and 20 rounds I think, lost count)

  3. Susan kian

    7 tng 105#
    Wod: 135# clean /hspu (1st 3 rounds of hspu were really fast and last two rounds took longer than 1st three. Thanks for the cheering everyone. 13:36

  4. kit

    Performance:
    A. 135 – 155 – 185 – 185 – 205
    B. 5:59
    C. You go I go 5 min. shuttle run

  5. Amy S

    5x 5 dead lifts at 55#, and 5 box push-ups. Realized that was too light, so went up to 135# dead lift…and did 2 more rounds.

  6. Jenn Frank

    A. 5×3 85#
    B. 95# and wall climbs. 8minutes plus. Tough, but liked it.
    C. Done.

    Nice to have Nic around. Looking forward to more mornings with his expertise!!

  7. Rach

    Sport
    A: Tng power cleans @ 105 x7 (max set)
    B: wod: @ 125 for cleans (wanted to work on getting under bar w/o splitting to get under, better form).
    35’s + 10’s then ab mat for deficit HSPU
    9:05 (i think…?)

    then lil post wod strength: 5×5 back squats @ 135 w/ Tina & Liz.

  8. Dawn

    A.5×3 at 85#
    B. 77# and 25# DB press
    C. 10×200 m you go I go (5x200m) run
    30 minute run
    1 hour power yoga
    2500m swim