Wednesday, January 5, 2011

Rest Day

Kat punching out Thrusters last night



For those coming in to CFP

WOD
Complete the following ON the minute for 8min

3 Burpee Pull Ups
Max Rep Power Cleans 75-80% of 1RM

REST 3min

3 Rounds
Run CFP 200m
10 KB Swings 24/16
5 Ring Dips


*Take time warming up to these WODs. Treat the Power Cleans like any other strength day & warm up accordingly.

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Post reps/time to comments

16 comments:

  1. WOD 1: 24 Power Cleans @ 80kgs

    WOD 2: 6.55 Rx'd

    Two great WODs and big turn out for the Lab Rats today.

    ReplyDelete
  2. Wod 1 - 44 power cleans @65kg
    Wod 2- 4:54 Rxd

    Great to get back into the double Wod combo
    Practiced
    Skin the cat
    T2B
    Hspu

    ReplyDelete
  3. Wod 1 - 35 power cleans @60kg
    Needed to be closer to the Chinup bar, as I was losing about 1 clean per round.
    Wod 2- 7.35 OJ band for the dips. Gotta practice these.
    Skills Double Unders - sux big time
    Lethargic as this morning

    ReplyDelete
  4. WOD 1: 20 Power Cleans at 65kg

    WOD 2: 8.24 Rxd

    Big group this morning

    ReplyDelete
  5. Wod 1: 32 power cleans @ 47.5kg

    Wod 2: 5:55 subbed ring pulls for ring dips

    Did 5 double unders...100 day clallenge
    Congrats Dan on your 99 d/u! 100 tomorrow for sure :)

    ReplyDelete
  6. wod1 85kgx27

    wod2 4.59rxd

    double unders
    99 in a row...heartbreaking

    ReplyDelete
  7. Joined the Sunshiners (9:30) group today. WOD#1 32reps @ 40kg. WOD#2 7:02 As Rxd

    ReplyDelete
  8. WOD 1 34 @ 85kg
    WOD 2 5.30 R'xd

    ReplyDelete
  9. Wod 1: 49 @ 40Kg
    Wod 2: 5:19 rxd

    Adios Amigos

    ReplyDelete
  10. wod 1 - 28 @ 60kg
    wod 2 - 5:48 rxd

    ReplyDelete
  11. wod 1- 25 @ 70kg

    wod 2- 5:25 rxd

    ReplyDelete
  12. PT with HC this arvo - practiced muscle-ups (starting to get a feel for the movement now), and did short WOD:
    5 DL @ 40kg
    5 DB snatch each arm
    1 box jump (24 inch + 10kg plate)
    then 3,3,1
    then 2,2,1
    then 1,1,1
    then 800m run (3:41)
    Forgot to write down time for total WOD!

    WOD 1 - 33 @ 35kg
    WOD 2 - 7:49 rxd

    ReplyDelete
  13. WOD 1: 46 @ 60kg
    WOD 2: 5:43 rxd

    Der dn...

    Awesome to be back at CFP!

    ReplyDelete
  14. Wod 1: 13 Squat Cleans @ 49kg

    Wod 2: 6.20 Rxd

    ReplyDelete
  15. Wod 1: 34? (I think)
    27.5 kg, jumping pullups attempts only, burpee pullups pullup component was jumping pullup attempts

    Wod 2: 7:35 orange band for the ring dips

    ReplyDelete
  16. WOD 1
    Power clean 30k 48reps

    WOD 2
    6.43 Rxd

    The box was buzzing at 6am great group !!

    ReplyDelete