May 25 2016

May 25, 2016

Published by under Workout of the Day (WOD)

Wednesday 160525

For Time:

5 MUs (Bar or Ring) or 5 Burpee Pull-ups
50 Double Unders
50 Ab-Mat sit-ups anchored
4 MUs (Bar or Ring) or 4 Burpee Pull-ups
40 Double Unders
40 Ab-Mat sit-ups anchored
3 MUs (Bar or Ring) or 3 Burpee Pull-ups
30 Double Unders
30 Ab-Mat sit-ups anchored
2 MUs (Bar or Ring) or 2 Burpee Pull-ups
20 Double Unders
20 Ab-Mat sit-ups anchored
1 MU (Bar or Ring) or 1 Burpee Pull-up
10 Double Unders
10 Ab-Mat sit-ups anchored

Post time to responses.


This Saturday, CFJ will be hosting the Murph Challenge on a modified morning schedule; we will have an 8am and a 10am class. We have canceled the 9am to allow plenty of time for this Hero WOD to be completed by all athletes. We look forward to seeing all of you here!

No responses yet

May 24 2016

May 24, 2016

Published by under Workout of the Day (WOD)

Tuesday 160524

4 Sprint Rounds for Time:
5 Over the bar/lateral Burpees
10 OHS 75/55 RX+ 95/65lbs
5 Over the bar/lateral Burpees
10 Hang Power Snatch 75/55 RX+ 95/65

Rest 2min between each round

Immediately after Last Sprint Round or at time cap

6min to establish a 1RM Hang Snatch (squat or power)

Post total time minus 6 minutes of rest and “finisher” to responses.


29 responses so far

May 23 2016

May 23, 2016

Published by under Workout of the Day (WOD)

Monday 160523

For Time: 

Run 1200m with One Kettlebell 55/35lbs 55+ 45/25 RX+ 70/55lbs or Run 1600m

**Catch EMOM perform 10 KBS

The KBS do not start until the 1st minute has elapsed.

Post time to responses.

Compare to May 11, 2015.


43 responses so far

May 22 2016

May 22, 2016

Published by under Workout of the Day (WOD)

Sunday 160522

Rest day


One response so far

May 21 2016

May 21, 2016

Published by under Workout of the Day (WOD)

Saturday 160521


30 rounds for time of:

5 Wallballs 20/14lbs 10/9′ 55+ 20/10 9′

3 HSPU 55+ 4″ rise

1 Power Clean 225/155lbs 55+ 155/105

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

Compare to January 4, 2014.

Post time to responses.


20 responses so far

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