W.O.D. 5.7.15

15-12-9 reps of:
Thruster 95/135#
Weighted Pull-up (45/25#)

For weighted pull-ups place a 25/45 pound dumbbell between the legs above crossed ankles.

Community Notes:
Mobility should be a proactive approach, not a reactive one. In other words, don’t wait until problems arise before you address them. Too often we see athletes finish a workout and to nothing to address potential issues that are around the corner. Having said that, there’s a great deal you can do to prevent injury, speed recovery, and improve performance. Click here to read more about our NEW Mobility Challenge which will begin on 5.14.

"Never give in.. never, never, never, never, in nothing great or small, large or petty, never give in except to convictions of honour and good sense. Never yield to force.. never yield to the apparently overwhelming might of the enemy."
- Winston Churchill


Tim P said...

For the 530pm track workout tomorrow:
2 lap warmup, (2nd lap indian run)
Drills, dynamic stretches/movement
4 laps of: Stadiums stairs, up and down and up and down each side of the straightways, then 2min rest each lap.
This will be a great long warmup for a 50m burpee broadjump race.
1-2 lap cooldown
Total Distance: 2 miles
Total Elevation: about 65 Storeys, or 650 feet of climbing

looking forward to seeing some new faces again, and welcoming back the CF Teens group tomorrow as well, watch out for them they are speedy.

Tim P said...

Justin D 10:54 (75#, rr)
Justin R 11:47 (115#, 8#/bnd)
Mike S 13:42 (75#, 8#/bnd)
Laura Al. 9:58 (85#)
Manisha 11:55 (40#)

Mark C 6:31 (95#, strict 9-6-3)
Peter W 11:05 (25#db)
Alex L 9:00 (95#)
Jon P 12:49 (115#, 12#db)

Unknown said...

I left a pair of black Hylete pants at box last night, can someone grab, will pick up tonight. thanks

Stephanie Vincent said...

Jill A 7:07 65# all with a #15 weight vest

Stephanie Vincent said...

hey conn...just taking your pants off everywhere??!?! They are by the next with your name on them

Unknown said...

You know me Steph... Thanks

CFKOP iPad said...

Erik 8:27 fs@75, situpx2
Jess a 8:22 53rom/rr
Josh 8:02 45vest 95#

CFKOP iPad said...


Nick 14:04 Rx
Christine S 8:47 63/jpu
Christine W 8:28 35/rr
Ashley 11:57 53/blk band
Derreck 12:58 135/pu
Cline 12:22 105/a mix of shit
Ryan 11:31 115/pu


Keith B said...


Tim P 5:56 sc
Jessie 9:10 63/12
Pam 7:44 63 strict
Chris M 9:30 65 rr