Friday 110701
10 Rounds for time of:
1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats
Post load and time to responses.
Compare to November 4, 2010.
On Monday, July 4th there will be an 8am class and 10am class. All other classes will be canceled and no daycare will be provided. Have a happy and safe 4th of July weekend!!
POWER CAMP STARTS NEXT WEEK. Email Christina to reserve your spot today. cmmerlo@gmail.com, Mon, Tues, Thurs, 6:00 am & 5:30 pm
**BBQ** Denver and Sarah McPhail have invited all CFJ members to attend a BBQ at their home this evening around 6pm. There will be great food and good times to be had. Please bring a side dish and of course, BYOB!! We hope to see all of you there! For directions or other questions, please e-mail Sarah at sarah@srhughes.com.
wod w/ 175lbs. for clean and jerk
10 rds 13:40
WOD w/ 110 lbs = 14:21 (10 Rounds)
Nice work this morning B and Andy! 🙂
WOD (as a 15 min AMRAP): 7 rds + 1 cln & jrk @ 105 lbs
8 Rounds + 1 Squat Clean & Jerk
135 lbs
Deadlifts
5 x 185
5 X 195
6 X 215
WOD with 155# C&J
8 Rounds
WOD (as a 15 min AMRAP): 8 rds + 3 Pull-ups @ 80 lbs
Funny Shirt Eric!! 🙂
Squat 300×5
Wod 205#
14:29
squat 205 x 7 reps
Wod 13:24 w 135
Squats last rd 5 w/200
WOD w/180
11:58
WOD as 15min AMRAP
8 rnds, 5 pullups w 80#
WOD: 8 rounds + 1 clean & jerk 80#
110# x 5
WOD in 15 min: 9 rds with 70#
Squat 275 x 5
WOD 215#
14:48
Crossfit Santa Rosa:
AMRAP in 12 minutes:
12 Hang Snatches (95#)
12 Knees to Elbows
12 Double Unders
4 rounds + 3 snatches (147 reps)
Squat: 9@300
WOD: 14:33 w/185#
PR on WOD by 5:16!!!
WOD 13:39@155#
Squat 7@190#
14:38, w/ 155#
backsquat: 8 @ 235#
WOD: 14:50 w/ 185#
Squat = 245# x 10 reps
WOD @ 235# = 12:40
BS 10@225
wod @ 175
14:38
Back Squat
180# x 7
WOD
145# squat clean & jerk
5 rounds + 2 pushups in 15 min
Last time we did this I used 145# (power clean only) 10 rounds took 27:08.
I would say there has been no improvement, except the last time we did this I couldn’t squat clean 145#!
back squat 285 x 5
wod 7 rds and 1 c & j at 185#
the heat is just killing me!
back squat 5@105
WOD w/105#
8rds+2pull ups
Back Squat 6 @ 90
WOD w/75# (& used the small box to help with most of the pull ups)
5 rds
what were the sets/reps for the back squats?